Comparing Nutrients in 1 pound Spring Or Scallions Onions VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Spring Or Scallions Onions	Welsh Onions	Recommended Dietary Allowance
Energy	5% 145kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	13.6% 9.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Welsh Onions	Recommended Dietary Allowance
Vitamin A	25% 227μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	25% 0.33mg	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	72.6% 290μg	18% 72.6μg	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	95% 85.3mg	136% 122mg	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	16.6% 2.5mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	782% 939μg	731% 877μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	32.7% 327mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	35.3% 0.32mg	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	84% 6.7mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	27% 0.62mg	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	24% 168mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Spring Or Scallions Onions vs Welsh Onions:

• Raw Spring Or Scallions Onions have 1.3 times more Vitamin B3 and 4 times more Vitamin B9 than Raw Welsh Onions.
• While Raw Welsh Onions contain 2.3 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 1 lb.
• Both Raw Spring Or Scallions Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Spring Or Scallions Onions vs Welsh Onions:

• Raw Spring Or Scallions Onions have 4 times more Calcium, 1.2 times more Iron and 1.3 times more Potassium than Raw Welsh Onions.
• While Raw Welsh Onions contain 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of Copper, Magnesium, Manganese, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of macro-nutrients per 1 lb
• Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Spring Or Scallions Onions as well as Raw Welsh Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.