Comparing Nutrients in 500 calories Sweet Onions VS Welsh Onions

Weight per 500 calories

• Sweet Onions: 1563g
• Welsh Onions: 1471g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	NA	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	73.5% 96g	130g per day for Men 19-50 years
Sugars	108% 78.4g	44.2% 32g	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	43.5% 31.6g	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	% 35.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	93% 35.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	50% 28g	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	53.4% 0.64mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	49.7% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	81.4% 1.06mg	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	90% 359μg	59% 235μg	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	83.3% 75mg	441% 397mg	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	2.1% 0.31mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	2370% 2844μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	31.3% 313mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	114% 1.03mg	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	50.8% 4.06mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	87.6% 2mg	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	60.3% 422mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	54.7% 1859mg	92% 3118mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.8μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	69.5% 7.65mg	11mg per day for Men 19-50 years
Water	38.5% 1426g	36% 1331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.