Comparing Nutrients in 1 kilogram Welsh Onions VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Energy	11.7% 340kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	44% 57.4g	130g per day for Men 19-50 years
Sugars	30% 22g	54% 39g	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	NA	29.2% 21g	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	NA	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	34% 19g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	NA	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	67.7% 0.88mg	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	40% 160μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	300% 270mg	149% 134mg	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	34% 5.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1612% 1934μg	1303% 1563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	18% 180mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	34.4% 0.31mg	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	153% 12mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	65.2% 1.5mg	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	70% 490mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 905g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin C, 2.4 times more Vitamin E and 1.2 times more Vitamin K than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.9 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 2.3 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.9 times more Calcium than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Manganese, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Welsh Onions have 1.3 times more Energy, 1.3 times more Fiber and 2 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5 times more Omega 3 and 1.8 times more Sugars than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Carbohydrate per 1 kg.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.