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Nutrients in 7 ounces of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Macros Ratio

Protein Fat Carbs
20%
10%
70%
7 oz ▼

Macro Nutrients

Welsh Onions
Energy67.5 kcal
2.33%
Raw Welsh Onions have 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.79 g
0.82%
Raw Welsh Onions have 0.793786 g of Fat per 7 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.42%
Raw Welsh Onions have 0.132959155 g of Saturated Fat per 7 ounces, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.016 g
0.99%
Raw Welsh Onions have 0.01587572 g of Omega 3 per 7 ounces, which is 0.99% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.29 g
1.73%
Raw Welsh Onions have 0.29370082 g of Omega 6 per 7 ounces, which is 1.73% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
9.92%
Raw Welsh Onions have 12.8990225 g of Carbohydrate per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.33 g
5.97%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions have 4.3261337 g of Sugars per 7 ounces, which is 5.97% 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
Fiber4.76 g
12.5%
Raw Welsh Onions have 4.762716 g of Fiber per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.77 g
6.73%
Raw Welsh Onions have 3.7704835 g of Protein per 7 ounces, which is 6.73% 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 B10.099 mg
8.27%
Thiamine
Raw Welsh Onions have 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
13.7%
Riboflavin
Raw Welsh Onions have 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg
4.96%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions have 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg
6.7%
Pantothenic acid
Raw Welsh Onions have 0.335374585 mg of Vitamin B5 per 7 ounces, which is 6.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
11%
Pyridoxine
Raw Welsh Onions have 0.14288148 mg of Vitamin B6 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B931.8 μg
7.94%
Folates and Folic Acid
Raw Welsh Onions have 31.75144 μg of Vitamin B9 per 7 ounces, which is 7.94% 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 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 C53.6 mg
59.5%
Ascorbic acid
Raw Welsh Onions have 53.580555 mg of Vitamin C per 7 ounces, which is 59.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg
6.75%
Tocopherols and Tocotrienols
Raw Welsh Onions have 1.01207715 mg of Vitamin E per 7 ounces, which is 6.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K384 μg
320%
Phytomenadione or phylloquinone
Raw Welsh Onions have 383.795531 μg of Vitamin K per 7 ounces, which is 320% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions
Calcium35.7 mg
3.57%
Raw Welsh Onions have 35.72037 mg of Calcium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.14 mg
15.4%
Raw Welsh Onions have 0.13891255 mg of Copper per 7 ounces, which is 15.4% 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
Iron2.42 mg
30.3%
Raw Welsh Onions have 2.4210473 mg of Iron per 7 ounces, which is 30.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium45.6 mg
11%
Raw Welsh Onions have 45.642695 mg of Magnesium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.27 mg
12%
Raw Welsh Onions have 0.271871705 mg of Manganese per 7 ounces, which is 12% 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
Phosphorus97 mg
14%
Raw Welsh Onions have 97.238785 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium421 mg
12.4%
Raw Welsh Onions have 420.70658 mg of Potassium per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.2 μg
2.16%
Raw Welsh Onions have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium33.7 mg
2.25%
Raw Welsh Onions have 33.735905 mg of Sodium per 7 ounces, which is 2.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.03 mg
9.4%
Raw Welsh Onions have 1.0319218 mg of Zinc per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water180 g
4.85%
Raw Welsh Onions have 179.5940825 g of Water per 7 ounces, which is 4.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Welsh Onions:
Minerals in 7 ounces of Raw Welsh Onions:
Macronutrients in 7 ounces of Raw Welsh Onions:



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