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Comparing Nutrients in 300 calories Sweet OnionsVS Welsh Onions

Weight per 300 calories

Sweet Onions
938g
Welsh Onions
882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Sweet Onions or Welsh Onions?

Macros Ratio

Protein Fat Carbs

Sweet Onions
9%
2%
89%
Welsh Onions
20%
10%
70%
300 kcal ▼

Macro Nutrients

Sweet Onionsvs Welsh Onions
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.77%0.75g
Fat
3.64%3.53g
0.75 gvs3.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
1.85%0.59g
NA gvs0.59 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
4.4%0.071g
NA gvs0.071 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
7.7%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.4%70.8g
Carbohydrate
44%57.4g
70.8 gvs57.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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65%47g
Sugars
26.5%19.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
47 gvs19.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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26%19g
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
19 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g
Glucose
NA
21 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.75g
Sucrose
NA
6.75 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.2%8.44g
Fiber
55.7%21g
8.44 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g
Protein
30%16.8g
7.5 gvs16.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Onionsvs Welsh Onions
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32%0.38mg
Vitamin B1
36.8%0.44mg
Thiamine
0.38 mgvs0.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.4%0.19mg
Vitamin B2
61%0.79mg
Riboflavin
0.19 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg
Vitamin B3
22%3.53mg
Niacin, nicotinic acid, niacinamide
1.25 mgvs3.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.4%0.92mg
Vitamin B5
30%1.5mg
Pantothenic acid
0.92 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B6
49%0.64mg
Pyridoxine
1.2 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54%216μg
Vitamin B9
35.3%141μg
Folates and Folic Acid
216 μgvs141 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50%45mg
Vitamin C
265%238mg
Ascorbic acid
45 mgvs238 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.25%0.19mg
Vitamin E
30%4.5mg
Tocopherols and Tocotrienols
0.19 mgvs4.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.34%2.8μg
Vitamin K
1422%1706μg
Phytomenadione or phylloquinone
2.8 μgvs1706 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Onionsvs Welsh Onions
18.8%188mg
Calcium
16%159mg
188 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.3%0.53mg
Copper
68.6%0.62mg
0.53 mgvs0.62 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.5%2.44mg
Iron
135%10.8mg
2.44 mgvs10.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.4mg
Magnesium
48.3%203mg
84.4 mgvs203 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31%0.71mg
Manganese
52.6%1.2mg
0.71 mgvs1.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36%253mg
Phosphorus
61.8%432mg
253 mgvs432 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1116mg
Potassium
55%1871mg
1116 mgvs1871 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.52%4.7μg
Selenium
9.63%5.3μg
4.7 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5%75mg
Sodium
10%150mg
75 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
41.7%4.6mg
1.2 mgvs4.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23%855g
Water
21.6%799g
855 gvs799 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweet Onions vs Welsh Onions:
Comparing minerals per 300 calories for Sweet Onions vs Welsh Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsWelsh OnionsVS Frozen Par Fried Breaded Onion Rings
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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