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Nutrients in 100 calories of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Weight per 100 Calories

Welsh Onions
294g

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

Macros Ratio

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

Macro Nutrients

Welsh Onions
Energy100 kcal
3.45%
Raw Welsh Onions have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.18 g
1.2%
Raw Welsh Onions have 1.1764705882353 g of Fat per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.2 g
0.62%
Raw Welsh Onions have 0.19705882352941 g of Saturated Fat per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.024 g
1.47%
Raw Welsh Onions have 0.023529411764706 g of Omega 3 per 100 calories, which is 1.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.44 g
2.56%
Raw Welsh Onions have 0.43529411764706 g of Omega 6 per 100 calories, which is 2.56% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19 g
14.7%
Raw Welsh Onions have 19.117647058824 g of Carbohydrate per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.4 g
8.84%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions have 6.4117647058824 g of Sugars per 100 calories, which is 8.84% 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
Fiber7.06 g
18.6%
Raw Welsh Onions have 7.0588235294118 g of Fiber per 100 calories, which is 18.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.6 g
9.98%
Raw Welsh Onions have 5.5882352941176 g of Protein per 100 calories, which is 9.98% 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 B10.15 mg
12.3%
Thiamine
Raw Welsh Onions have 0.14705882352941 mg of Vitamin B1 per 100 calories, which is 12.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg
20.4%
Riboflavin
Raw Welsh Onions have 0.26470588235294 mg of Vitamin B2 per 100 calories, which is 20.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.18 mg
7.35%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions have 1.1764705882353 mg of Vitamin B3 per 100 calories, which is 7.35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
9.94%
Pantothenic acid
Raw Welsh Onions have 0.49705882352941 mg of Vitamin B5 per 100 calories, which is 9.94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16.3%
Pyridoxine
Raw Welsh Onions have 0.21176470588235 mg of Vitamin B6 per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B947 μg
11.8%
Folates and Folic Acid
Raw Welsh Onions have 47.058823529412 μg of Vitamin B9 per 100 calories, which is 11.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C79.4 mg
88.2%
Ascorbic acid
Raw Welsh Onions have 79.411764705882 mg of Vitamin C per 100 calories, which is 88.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg
10%
Tocopherols and Tocotrienols
Raw Welsh Onions have 1.5 mg of Vitamin E per 100 calories, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K569 μg
474%
Phytomenadione or phylloquinone
Raw Welsh Onions have 568.82352941176 μg of Vitamin K per 100 calories, which is 474% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Welsh Onions
Calcium53 mg
5.3%
Raw Welsh Onions have 52.941176470588 mg of Calcium per 100 calories, which is 5.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.21 mg
23%
Raw Welsh Onions have 0.20588235294118 mg of Copper per 100 calories, which is 23% 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
Iron3.6 mg
45%
Raw Welsh Onions have 3.5882352941176 mg of Iron per 100 calories, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium67.6 mg
16%
Raw Welsh Onions have 67.647058823529 mg of Magnesium per 100 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17.5%
Raw Welsh Onions have 0.40294117647059 mg of Manganese per 100 calories, which is 17.5% 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
Phosphorus144 mg
20.6%
Raw Welsh Onions have 144.11764705882 mg of Phosphorus per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium624 mg
18.3%
Raw Welsh Onions have 623.52941176471 mg of Potassium per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.76 μg
3.2%
Raw Welsh Onions have 1.7647058823529 μg of Selenium per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium50 mg
3.33%
Raw Welsh Onions have 50 mg of Sodium per 100 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.53 mg
14%
Raw Welsh Onions have 1.5294117647059 mg of Zinc per 100 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water266 g
7.2%
Raw Welsh Onions have 266.17647058824 g of Water per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Welsh Onions:
Minerals in 100 calories of Raw Welsh Onions:
Macronutrients in 100 calories of Raw Welsh Onions:



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