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Comparing Nutrients in 300 calories Young Green OnionsVS Welsh Onions

Weight per 300 calories

Young Green Onions
1111g
Welsh Onions
882g

Raw Welsh Onions have 1.3 times more energy per unit of mass than Young Green Onions, tops only, which is low in comparison to other foods. Young Green Onions having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Young Green Onions
12%
14%
74%
Welsh Onions
20%
10%
70%
300 kcal ▼

Macro Nutrients

Young Green 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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5.4%5.22g
Fat
3.64%3.53g
5.22 gvs3.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.73%1.83g
Saturated Fat
1.85%0.59g
1.83 gvs0.59 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27.8%0.44g
Omega 3
4.4%0.071g
0.44 gvs0.071 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.3%0.9g
Omega 6
7.7%1.3g
0.9 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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49%63.8g
Carbohydrate
44%57.4g
63.8 gvs57.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60%43.4g
Sugars
26.5%19.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
43.4 gvs19.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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32.5%23.6g
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]
23.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%18.2g
Glucose
NA
18.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.78g
Sucrose
NA
1.78 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g
Fiber
55.7%21g
20 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.2%10.8g
Protein
30%16.8g
10.8 gvs16.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Young Green Onionsvs Welsh Onions
247%2222μg
Vitamin A
NA
RAE, retinol activity equivalents
2222 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.8%0.33mg
Vitamin B1
36.8%0.44mg
Thiamine
0.33 mgvs0.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
61%0.79mg
Riboflavin
0.29 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.67mg
Vitamin B3
22%3.53mg
Niacin, nicotinic acid, niacinamide
3.67 mgvs3.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.7%1.53mg
Vitamin B5
30%1.5mg
Pantothenic acid
1.53 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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75.2%0.98mg
Vitamin B6
49%0.64mg
Pyridoxine
0.98 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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83.3%333μg
Vitamin B9
35.3%141μg
Folates and Folic Acid
333 μgvs141 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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165%149mg
Vitamin C
265%238mg
Ascorbic acid
149 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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15.6%2.33mg
Vitamin E
30%4.5mg
Tocopherols and Tocotrienols
2.33 mgvs4.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1447%1737μg
Vitamin K
1422%1706μg
Phytomenadione or phylloquinone
1737 μgvs1706 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Young Green Onionsvs Welsh Onions
57.8%578mg
Calcium
16%159mg
578 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.3%0.34mg
Copper
68.6%0.62mg
0.34 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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71%5.67mg
Iron
135%10.8mg
5.67 mgvs10.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.3%178mg
Magnesium
48.3%203mg
178 mgvs203 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.5%1.67mg
Manganese
52.6%1.2mg
1.67 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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39.7%278mg
Phosphorus
61.8%432mg
278 mgvs432 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1767mg
Potassium
55%1871mg
1767 mgvs1871 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg
Selenium
9.63%5.3μg
5.56 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%167mg
Sodium
10%150mg
167 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.2%2.22mg
Zinc
41.7%4.6mg
2.22 mgvs4.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27.7%1026g
Water
21.6%799g
1026 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 Young Green Onions vs Welsh Onions:
Comparing minerals per 300 calories for Young Green Onions vs Welsh Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Young Green OnionsVS Sweet OnionsWelsh OnionsVS Sweet Onions
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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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