Comparing Nutrients in 1 kilogram Young Green Onions VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Young Green Onions	Sweet Onions	Recommended Dietary Allowance
Energy	9.3% 270kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	58% 75.5g	130g per day for Men 19-50 years
Sugars	54% 39g	69.2% 50.2g	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	29.2% 21g	28% 20g	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	% 16.4g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 7.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Sweet Onions	Recommended Dietary Allowance
Vitamin A	222% 2000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	100% 1.3mg	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	75% 300μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	149% 134mg	53.3% 48mg	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	14% 2.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Sweet Onions	Recommended Dietary Allowance
Calcium	52% 520mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	62.2% 0.56mg	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	63.8% 5.1mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	33% 0.76mg	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	35.7% 250mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 923g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Sweet Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Green Onions versus 1 kg of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Young Green Onions has more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 2.8 times more Vitamin C and 521 times more Vitamin K than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.4 times more Vitamin B1 and 1.5 times more Vitamin B6 than Young Green Onions, tops only.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Young Green Onions, tops only as well as Raw Sweet Onions have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Young Green Onions has 2.6 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 2 times more Manganese and 1.3 times more Potassium than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.8 times more Copper than Young Green Onions, tops only.
• Both Young Green Onions and Sweet Onions contain similar levels of Phosphorus and Water per one kilogram.
• Both Young Green Onions, tops only as well as Raw Sweet Onions lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Green Onions has 2 times more Fiber than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.3 times more Carbohydrate and 1.3 times more Sugars than Young Green Onions, tops only.
• Both Young Green Onions and Sweet Onions offer comparable quantities of Fructose per one kilogram.
• Both Young Green Onions, tops only as well as Raw Sweet Onions provide inadequate amounts of Energy and Protein in one kilogram.