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Nutrients in 500 calories of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Weight per 500 Calories

Welsh Onions
1471g

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

Macros Ratio

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

Macro Nutrients

Welsh Onions
Energy500 kcal
17.2%
Raw Welsh Onions have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.9 g
6.06%
Raw Welsh Onions have 5.8823529411765 g of Fat per 500 calories, which is 6.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.99 g
3.08%
Raw Welsh Onions have 0.98529411764706 g of Saturated Fat per 500 calories, which is 3.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.35%
Raw Welsh Onions have 0.11764705882353 g of Omega 3 per 500 calories, which is 7.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.18 g
13%
Raw Welsh Onions have 2.1764705882353 g of Omega 6 per 500 calories, which is 13% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate96 g
73.5%
Raw Welsh Onions have 95.588235294118 g of Carbohydrate per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars32 g
44.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions have 32.058823529412 g of Sugars per 500 calories, which is 44.2% 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
Fiber35.3 g
93%
Raw Welsh Onions have 35.294117647059 g of Fiber per 500 calories, which is 93% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein28 g
50%
Raw Welsh Onions have 27.941176470588 g of Protein per 500 calories, which is 50% 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 B10.74 mg
61.3%
Thiamine
Raw Welsh Onions have 0.73529411764706 mg of Vitamin B1 per 500 calories, which is 61.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.32 mg
102%
Riboflavin
Raw Welsh Onions have 1.3235294117647 mg of Vitamin B2 per 500 calories, which is 102% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.9 mg
36.8%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions have 5.8823529411765 mg of Vitamin B3 per 500 calories, which is 36.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg
49.7%
Pantothenic acid
Raw Welsh Onions have 2.4852941176471 mg of Vitamin B5 per 500 calories, which is 49.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.06 mg
81.4%
Pyridoxine
Raw Welsh Onions have 1.0588235294118 mg of Vitamin B6 per 500 calories, which is 81.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9235 μg
59%
Folates and Folic Acid
Raw Welsh Onions have 235.29411764706 μg of Vitamin B9 per 500 calories, which is 59% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C397 mg
441%
Ascorbic acid
Raw Welsh Onions have 397.05882352941 mg of Vitamin C per 500 calories, which is 441% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.5 mg
50%
Tocopherols and Tocotrienols
Raw Welsh Onions have 7.5 mg of Vitamin E per 500 calories, which is 50% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2844 μg
2370%
Phytomenadione or phylloquinone
Raw Welsh Onions have 2844.1176470588 μg of Vitamin K per 500 calories, which is 2370% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions
Calcium265 mg
26.5%
Raw Welsh Onions have 264.70588235294 mg of Calcium per 500 calories, which is 26.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.03 mg
114%
Raw Welsh Onions have 1.0294117647059 mg of Copper per 500 calories, which is 114% 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
Iron18 mg
224%
Raw Welsh Onions have 17.941176470588 mg of Iron per 500 calories, which is 224% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium338 mg
80.5%
Raw Welsh Onions have 338.23529411765 mg of Magnesium per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2 mg
87.6%
Raw Welsh Onions have 2.0147058823529 mg of Manganese per 500 calories, which is 87.6% 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
Phosphorus721 mg
103%
Raw Welsh Onions have 720.58823529412 mg of Phosphorus per 500 calories, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3118 mg
92%
Raw Welsh Onions have 3117.6470588235 mg of Potassium per 500 calories, which is 92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.82 μg
16%
Raw Welsh Onions have 8.8235294117647 μg of Selenium per 500 calories, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium250 mg
16.7%
Raw Welsh Onions have 250 mg of Sodium per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7.65 mg
69.5%
Raw Welsh Onions have 7.6470588235294 mg of Zinc per 500 calories, which is 69.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1331 g
36%
Raw Welsh Onions have 1330.8823529412 g of Water per 500 calories, which is 36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Welsh Onions:
Minerals in 500 calories of Raw Welsh Onions:
Macronutrients in 500 calories of Raw Welsh Onions:



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