Nutrients in 7 ounces of Onions

Raw Onions (Allium cepa).

Macros Ratio

Protein Fat Carbs

10%

88%

7 oz ▼

Macro Nutrients

Onions

Energy79.4 kcal

2.74%

Raw Onions have 79.3786 kcal of Energy per 7 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Raw Onions have 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.083 g

0.26%

Raw Onions have 0.08334753 g of Saturated Fat per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.5%

Raw Onions have 0.00793786 g of Omega 3 per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.026 g

0.15%

Raw Onions have 0.025798045 g of Omega 6 per 7 ounces, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Onions have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.5 g

14.3%

Raw Onions have 18.5349031 g of Carbohydrate per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.4 g

11.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Onions have 8.4141316 g of Sugars per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.56 g

3.53%

≤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]

Raw Onions have 2.55995985 g of Fructose per 7 ounces, which is 3.53% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.9 g

Raw Onions have 3.90939605 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.96 g

Raw Onions have 1.96462035 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.37 g

8.88%

Raw Onions have 3.3735905 g of Fiber per 7 ounces, which is 8.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.2 g

3.9%

Raw Onions have 2.1829115 g of Protein per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Onions have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.6%

Thiamine

Raw Onions have 0.09128539 mg of Vitamin B1 per 7 ounces, which is 7.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg

4.12%

Riboflavin

Raw Onions have 0.053580555 mg of Vitamin B2 per 7 ounces, which is 4.12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.23 mg

1.44%

Niacin, nicotinic acid, niacinamide

Raw Onions have 0.23019794 mg of Vitamin B3 per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.9%

Pantothenic acid

Raw Onions have 0.244089195 mg of Vitamin B5 per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.3%

Pyridoxine

Raw Onions have 0.2381358 mg of Vitamin B6 per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Raw Onions have 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Onions have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14.7 mg

16.3%

Ascorbic acid

Raw Onions have 14.685041 mg of Vitamin C per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Onions have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg

0.26%

Tocopherols and Tocotrienols

Raw Onions have 0.0396893 mg of Vitamin E per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Raw Onions have 0.793786 μg of Vitamin K per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions

Calcium45.6 mg

4.56%

Raw Onions have 45.642695 mg of Calcium per 7 ounces, which is 4.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.077 mg

8.6%

Raw Onions have 0.077394135 mg of Copper per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride2.2 μg

0.055%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Onions have 2.1829115 μg of Fluoride per 7 ounces, which is 0.055% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.42 mg

5.2%

Raw Onions have 0.41673765 mg of Iron per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Onions have 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.26 mg

11%

Raw Onions have 0.255995985 mg of Manganese per 7 ounces, which is 11% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus57.5 mg

8.22%

Raw Onions have 57.549485 mg of Phosphorus per 7 ounces, which is 8.22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium290 mg

8.52%

Raw Onions have 289.73189 mg of Potassium per 7 ounces, which is 8.52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Onions have 0.9922325 μg of Selenium per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Onions have 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.34 mg

3.07%

Raw Onions have 0.33735905 mg of Zinc per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water177 g

4.78%

Raw Onions have 176.83567615 g of Water per 7 ounces, which is 4.78% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Onions:

7 ounces of Onions has a good amount of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It has some Vitamin B2 and Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 7 ounces of Raw Onions:

7 ounces of Onions has a good amount of Copper, Manganese, Phosphorus and Potassium.
It has some Calcium, Iron, Magnesium and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 7 ounces of Raw Onions:

7 ounces of Onions has a good amount of Carbohydrate, Sugars and Fiber.
It has some Fructose and Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Onions with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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