Nutrients in 14 ounces of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Macros Ratio

Protein Fat Carbs

20%

10%

70%

14 oz ▼

Macro Nutrients

Welsh Onions

Energy135 kcal

4.65%

Raw Welsh Onions have 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.64%

Raw Welsh Onions have 1.587572 g of Fat per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.83%

Raw Welsh Onions have 0.26591831 g of Saturated Fat per 14 ounces, which is 0.83% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw Welsh Onions have 0.03175144 g of Omega 3 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.59 g

3.46%

Raw Welsh Onions have 0.58740164 g of Omega 6 per 14 ounces, which is 3.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Welsh Onions have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25.8 g

20%

Raw Welsh Onions have 25.798045 g of Carbohydrate per 14 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.65 g

12%

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

Raw Welsh Onions have 8.6522674 g of Sugars per 14 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.53 g

25%

Raw Welsh Onions have 9.525432 g of Fiber per 14 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.54 g

13.5%

Raw Welsh Onions have 7.540967 g of Protein per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Welsh Onions

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.2 mg

16.5%

Thiamine

Raw Welsh Onions have 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.5%

Riboflavin

Raw Welsh Onions have 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Raw Welsh Onions have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.4%

Pantothenic acid

Raw Welsh Onions have 0.67074917 mg of Vitamin B5 per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22%

Pyridoxine

Raw Welsh Onions have 0.28576296 mg of Vitamin B6 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Raw Welsh Onions have 63.50288 μg of Vitamin B9 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Welsh Onions have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C107 mg

119%

Ascorbic acid

Raw Welsh Onions have 107.16111 mg of Vitamin C per 14 ounces, which is 119% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Welsh Onions have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.02 mg

13.5%

Tocopherols and Tocotrienols

Raw Welsh Onions have 2.0241543 mg of Vitamin E per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K768 μg

640%

Phytomenadione or phylloquinone

Raw Welsh Onions have 767.591062 μg of Vitamin K per 14 ounces, which is 640% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions

Calcium71.4 mg

7.14%

Raw Welsh Onions have 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Raw Welsh Onions have 0.2778251 mg of Copper per 14 ounces, which is 31% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron4.84 mg

60.5%

Raw Welsh Onions have 4.8420946 mg of Iron per 14 ounces, which is 60.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Welsh Onions have 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.54 mg

23.6%

Raw Welsh Onions have 0.54374341 mg of Manganese per 14 ounces, which is 23.6% 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

Phosphorus194 mg

27.8%

Raw Welsh Onions have 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium841 mg

24.7%

Raw Welsh Onions have 841.41316 mg of Potassium per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw Welsh Onions have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium67.5 mg

4.5%

Raw Welsh Onions have 67.47181 mg of Sodium per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.06 mg

18.8%

Raw Welsh Onions have 2.0638436 mg of Zinc per 14 ounces, which is 18.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water359 g

9.7%

Raw Welsh Onions have 359.188165 g of Water per 14 ounces, which is 9.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Welsh Onions:

14 ounces of Welsh Onions has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Welsh Onions:

14 ounces of Welsh Onions is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Welsh Onions:

14 ounces of Welsh Onions is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Raw Welsh Onions with:

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

Food Info

Nutrients in 14 ounces of Welsh Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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