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Comparing Nutrients in 300 calories Welsh OnionsVS Sweet Onions

Weight per 300 calories

Welsh Onions
882g
Sweet Onions
938g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Welsh Onionsvs Sweet 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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3.64%3.53g
Fat
0.77%0.75g
3.53 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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

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

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7.7%1.3g
Omega 6
NA
1.3 gvsNA 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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44%57.4g
Carbohydrate
54.4%70.8g
57.4 gvs70.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.5%19.2g
Sugars
65%47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19.2 gvs47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
26%19g
≤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]
NA gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%21g
NA gvs21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.75g
NA gvs6.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.7%21g
Fiber
22.2%8.44g
21 gvs8.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%16.8g
Protein
13.4%7.5g
16.8 gvs7.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Sweet Onions
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.8%0.44mg
Vitamin B1
32%0.38mg
Thiamine
0.44 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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

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22%3.53mg
Vitamin B3
7.8%1.25mg
Niacin, nicotinic acid, niacinamide
3.53 mgvs1.25 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
18.4%0.92mg
Pantothenic acid
1.5 mgvs0.92 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
94%1.2mg
Pyridoxine
0.64 mgvs1.2 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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35.3%141μg
Vitamin B9
54%216μg
Folates and Folic Acid
141 μgvs216 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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265%238mg
Vitamin C
50%45mg
Ascorbic acid
238 mgvs45 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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30%4.5mg
Vitamin E
1.25%0.19mg
Tocopherols and Tocotrienols
4.5 mgvs0.19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1422%1706μg
Vitamin K
2.34%2.8μg
Phytomenadione or phylloquinone
1706 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Sweet Onions
16%159mg
Calcium
18.8%188mg
159 mgvs188 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.6%0.62mg
Copper
58.3%0.53mg
0.62 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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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135%10.8mg
Iron
30.5%2.44mg
10.8 mgvs2.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48.3%203mg
Magnesium
20%84.4mg
203 mgvs84.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52.6%1.2mg
Manganese
31%0.71mg
1.2 mgvs0.71 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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61.8%432mg
Phosphorus
36%253mg
432 mgvs253 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55%1871mg
Potassium
33%1116mg
1871 mgvs1116 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.63%5.3μg
Selenium
8.52%4.7μg
5.3 μgvs4.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%150mg
Sodium
5%75mg
150 mgvs75 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.7%4.6mg
Zinc
11%1.2mg
4.6 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%799g
Water
23%855g
799 gvs855 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 Welsh Onions vs Sweet Onions:
Comparing minerals per 300 calories for Welsh Onions vs Sweet Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Welsh OnionsVS Frozen Par Fried Breaded Onion RingsSweet 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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