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Nutrients in 1 kilogram of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Macros Ratio

Protein Fat Carbs
20%
10%
70%
1 kg ▼

Macro Nutrients

Welsh Onions
Energy340 kcal
11.7%
Raw Welsh Onions have 340 kcal of Energy per 1 kilogram, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4 g
4.12%
Raw Welsh Onions have 4 g of Fat per 1 kilogram, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.67 g
2.1%
Raw Welsh Onions have 0.67 g of Saturated Fat per 1 kilogram, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.08 g
5%
Raw Welsh Onions have 0.08 g of Omega 3 per 1 kilogram, which is 5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.48 g
8.7%
Raw Welsh Onions have 1.48 g of Omega 6 per 1 kilogram, which is 8.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Welsh Onions have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate65 g
50%
Raw Welsh Onions have 65 g of Carbohydrate per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars22 g
30%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions have 21.8 g of Sugars per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber24 g
63%
Raw Welsh Onions have 24 g of Fiber per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19 g
34%
Raw Welsh Onions have 19 g of Protein per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Welsh Onions
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.5 mg
41.7%
Thiamine
Raw Welsh Onions have 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.9 mg
69.2%
Riboflavin
Raw Welsh Onions have 0.9 mg of Vitamin B2 per 1 kilogram, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg
25%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions have 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
33.8%
Pantothenic acid
Raw Welsh Onions have 1.69 mg of Vitamin B5 per 1 kilogram, which is 33.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg
55.4%
Pyridoxine
Raw Welsh Onions have 0.72 mg of Vitamin B6 per 1 kilogram, which is 55.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9160 μg
40%
Folates and Folic Acid
Raw Welsh Onions have 160 μg of Vitamin B9 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Welsh Onions have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C270 mg
300%
Ascorbic acid
Raw Welsh Onions have 270 mg of Vitamin C per 1 kilogram, which is 300% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Welsh Onions have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.1 mg
34%
Tocopherols and Tocotrienols
Raw Welsh Onions have 5.1 mg of Vitamin E per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1934 μg
1612%
Phytomenadione or phylloquinone
Raw Welsh Onions have 1934 μg of Vitamin K per 1 kilogram, which is 1612% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions
Calcium180 mg
18%
Raw Welsh Onions have 180 mg of Calcium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.7 mg
77.8%
Raw Welsh Onions have 0.7 mg of Copper per 1 kilogram, which is 77.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron12 mg
153%
Raw Welsh Onions have 12.2 mg of Iron per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium230 mg
54.8%
Raw Welsh Onions have 230 mg of Magnesium per 1 kilogram, which is 54.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.37 mg
59.6%
Raw Welsh Onions have 1.37 mg of Manganese per 1 kilogram, which is 59.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus490 mg
70%
Raw Welsh Onions have 490 mg of Phosphorus per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2120 mg
62.4%
Raw Welsh Onions have 2120 mg of Potassium per 1 kilogram, which is 62.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Raw Welsh Onions have 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium170 mg
11.3%
Raw Welsh Onions have 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.2 mg
47.3%
Raw Welsh Onions have 5.2 mg of Zinc per 1 kilogram, which is 47.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water905 g
24.5%
Raw Welsh Onions have 905 g of Water per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Welsh Onions:
Minerals in 1 kilogram of Raw Welsh Onions:
Macronutrients in 1 kilogram of Raw Welsh Onions:



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