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Nutrients in 300 calories of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Weight per 300 Calories

Welsh Onions
882g

Raw Welsh Onions has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
20%
10%
70%
300 kcal ▼

Macro Nutrients

Welsh Onions
Energy300 kcal
10.3%
Raw Welsh Onions have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.53 g
3.64%
Raw Welsh Onions have 3.5294117647059 g of Fat per 300 calories, which is 3.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.59 g
1.85%
Raw Welsh Onions have 0.59117647058824 g of Saturated Fat per 300 calories, which is 1.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.071 g
4.4%
Raw Welsh Onions have 0.070588235294118 g of Omega 3 per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.7%
Raw Welsh Onions have 1.3058823529412 g of Omega 6 per 300 calories, which is 7.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate57.4 g
44%
Raw Welsh Onions have 57.352941176471 g of Carbohydrate per 300 calories, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19.2 g
26.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions have 19.235294117647 g of Sugars per 300 calories, which is 26.5% 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
Fiber21 g
55.7%
Raw Welsh Onions have 21.176470588235 g of Fiber per 300 calories, which is 55.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.8 g
30%
Raw Welsh Onions have 16.764705882353 g of Protein per 300 calories, which is 30% 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 B10.44 mg
36.8%
Thiamine
Raw Welsh Onions have 0.44117647058824 mg of Vitamin B1 per 300 calories, which is 36.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg
61%
Riboflavin
Raw Welsh Onions have 0.79411764705882 mg of Vitamin B2 per 300 calories, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.53 mg
22%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions have 3.5294117647059 mg of Vitamin B3 per 300 calories, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Raw Welsh Onions have 1.4911764705882 mg of Vitamin B5 per 300 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg
49%
Pyridoxine
Raw Welsh Onions have 0.63529411764706 mg of Vitamin B6 per 300 calories, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9141 μg
35.3%
Folates and Folic Acid
Raw Welsh Onions have 141.17647058824 μg of Vitamin B9 per 300 calories, which is 35.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C238 mg
265%
Ascorbic acid
Raw Welsh Onions have 238.23529411765 mg of Vitamin C per 300 calories, which is 265% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.5 mg
30%
Tocopherols and Tocotrienols
Raw Welsh Onions have 4.5 mg of Vitamin E per 300 calories, which is 30% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1706 μg
1422%
Phytomenadione or phylloquinone
Raw Welsh Onions have 1706.4705882353 μg of Vitamin K per 300 calories, which is 1422% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions
Calcium159 mg
16%
Raw Welsh Onions have 158.82352941176 mg of Calcium per 300 calories, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.62 mg
68.6%
Raw Welsh Onions have 0.61764705882353 mg of Copper per 300 calories, which is 68.6% 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
Iron10.8 mg
135%
Raw Welsh Onions have 10.764705882353 mg of Iron per 300 calories, which is 135% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium203 mg
48.3%
Raw Welsh Onions have 202.94117647059 mg of Magnesium per 300 calories, which is 48.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.2 mg
52.6%
Raw Welsh Onions have 1.2088235294118 mg of Manganese per 300 calories, which is 52.6% 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
Phosphorus432 mg
61.8%
Raw Welsh Onions have 432.35294117647 mg of Phosphorus per 300 calories, which is 61.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1871 mg
55%
Raw Welsh Onions have 1870.5882352941 mg of Potassium per 300 calories, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.3 μg
9.63%
Raw Welsh Onions have 5.2941176470588 μg of Selenium per 300 calories, which is 9.63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium150 mg
10%
Raw Welsh Onions have 150 mg of Sodium per 300 calories, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.6 mg
41.7%
Raw Welsh Onions have 4.5882352941176 mg of Zinc per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water799 g
21.6%
Raw Welsh Onions have 798.52941176471 g of Water per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Welsh Onions:
Minerals in 300 calories of Raw Welsh Onions:
Macronutrients in 300 calories of Raw Welsh Onions:



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