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Nutrients in 100 Calories ofWelsh Onions

Raw Welsh Onions (Allium fistulosum).
rawfreshwhole

Weight per 100 Calories

Welsh Onions
294g

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

Macros Ratio

ProteinsFatsCarbs
22%
11%
67%

Vitamins

100 kcalRDA for Men 19-30 years
Welsh Onions
Vitamin A
NA
No information available
Thiamine0.15 mg
12%
Raw Welsh Onions have 0.147 mg of Thiamine per 100 Calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.27 mg
20%
Raw Welsh Onions have 0.265 mg of Vitamin B2 per 100 Calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.18 mg
7.35%
Raw Welsh Onions have 1.176 mg of Vitamin B3 per 100 Calories, which is 7.35% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.21 mg
16%
Raw Welsh Onions have 0.212 mg of Vitamin B6 per 100 Calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C79 mg
88%
Raw Welsh Onions have 79.412 mg of Vitamin C per 100 Calories, which is 88% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E1.5 mg
10%
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 19-30 years
Vitamin K569 μg
474%
Raw Welsh Onions have 568.824 μg of Vitamin K per 100 Calories, which is 474% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate47 μg
11.8%
Raw Welsh Onions have 47.059 μg of Folate per 100 Calories, which is 11.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Welsh Onions
Calcium53 mg
5.3%
Raw Welsh Onions have 52.941 mg of Calcium per 100 Calories, which is 5.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.21 mg
23%
Raw Welsh Onions have 0.206 mg of Copper per 100 Calories, which is 23% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron3.6 mg
45%
Raw Welsh Onions have 3.588 mg of Iron per 100 Calories, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium67.6 mg
17%
Raw Welsh Onions have 67.647 mg of Magnesium per 100 Calories, which is 17% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.4 mg
17.5%
Raw Welsh Onions have 0.403 mg of Manganese per 100 Calories, which is 17.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus144 mg
20.6%
Raw Welsh Onions have 144.118 mg of Phosphorus per 100 Calories, which is 20.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium624 mg
18%
Raw Welsh Onions have 623.529 mg of Potassium per 100 Calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium1.77 μg
3.2%
Raw Welsh Onions have 1.765 μg of Selenium per 100 Calories, which is 3.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 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 19-30 years
Zinc1.53 mg
14%
Raw Welsh Onions have 1.529 mg of Zinc per 100 Calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Welsh Onions:
100 Calories of Welsh Onions has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2. It also has a good amount of Thiamine, Vitamin B3, Vitamin B6, Vitamin E and Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Welsh Onions:
100 Calories of Welsh Onions is an excellent source of Copper, Iron and Phosphorus. It has a good amount of Magnesium, Manganese, Potassium and Zinc. It also has some Calcium, Selenium and Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
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 19-30 years
Fat1.18 g
1.2%
Raw Welsh Onions have 1.176 g of Fat per 100 Calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein5.6 g
9.98%
Raw Welsh Onions have 5.588 g of Protein per 100 Calories, which is 9.98% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate19 g
14.7%
Raw Welsh Onions have 19.118 g of Carbohydrate per 100 Calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars6.4 g
8.84%
Raw Welsh Onions have 6.412 g of Sugars per 100 Calories, which is 8.84% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber7.06 g
18.6%
Raw Welsh Onions have 7.059 g of Fiber per 100 Calories, which is 18.6% of the Recommended Dietary Allowance of 38g per day for Men 19-30 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 19-30 years
Saturated Fat0.2 g
0.62%
Raw Welsh Onions have 0.197 g of Saturated Fat per 100 Calories, which is 0.62% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.02 g
1.5%
Raw Welsh Onions have 0.024 g of Omega 3 per 100 Calories, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.44 g
2.56%
Raw Welsh Onions have 0.435 g of Omega 6 per 100 Calories, which is 2.56% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water266 g
7.2%
Raw Welsh Onions have 266.176 g of Water per 100 Calories, which is 7.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Welsh Onions:
100 Calories of Welsh Onions has a good amount of Protein, Carbohydrate, Sugars and Fiber. It has some Omega 6. While 100 Calories of product has trace amounts of Fat and Omega 3, it has no Saturated Fat.