Comparing Nutrients in 100 calories Sweet Onions VS Welsh Onions

Weight per 100 calories

• Sweet Onions: 313g
• Welsh Onions: 294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Sweet Onions or Welsh Onions?

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	8.84% 6.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.7% 6.3g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7.06g	NA	g per day for Men 19-50 years
Sucrose	% 2.25g	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	9.98% 5.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.063mg	20.4% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.13% 0.31mg	9.94% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	11.8% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	88.2% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	474% 569μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	6.25% 62.5mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.18mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	16% 67.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	17.5% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84.4mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	7.7% 285g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweet Onions vs Welsh Onions:

• Raw Sweet Onions have 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Welsh Onions.
• While Raw Welsh Onions contain 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 5.3 times more Vitamin C, 24 times more Vitamin E and 606.7 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Welsh Onions have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Onions vs Welsh Onions:

• Raw Welsh Onions contain 4.4 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 2 times more Sodium and 3.8 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Welsh Onions have similar amounts of Calcium, Copper, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Onions have 1.2 times more Carbohydrate and 2.4 times more Sugars than Raw Welsh Onions.
• While Raw Welsh Onions contain 4.7 times more Fat, 2.5 times more Fiber and 2.2 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Welsh Onions have similar amounts of Energy per 100 kcal.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.