Comparing Nutrients in 500 calories Welsh Onions VS Young Green Onions

Weight per 500 calories

• Welsh Onions: 1471g
• Young Green Onions: 1852g

Welsh Onions have 1.3 times more energy per 100g than Young Green Onions. It has low energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Which food has more nutrients per 500 calories - Welsh Onions or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	81.8% 106g	130g per day for Men 19-50 years
Sugars	44.2% 32g	100% 72.4g	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	NA	54% 39.3g	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	% 30.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.96g	g per day for Men 19-50 years
Fiber	93% 35.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	50% 28g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	NA	412% 3704μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	125% 1.63mg	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	59% 235μg	139% 556μg	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	441% 397mg	276% 248mg	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	50% 7.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2370% 2844μg	2412% 2894μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	26.5% 265mg	96% 963mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	63.8% 0.57mg	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	224% 18mg	118% 9.44mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	70.5% 296mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	121% 2.78mg	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	103% 721mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	92% 3118mg	86.6% 2944mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	17% 9.26μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.65mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	36% 1331g	46.2% 1710g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 500 kcal.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 1.8 times more Copper, 1.9 times more Iron, 1.6 times more Phosphorus and 2.1 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 3.6 times more Calcium, 1.4 times more Manganese and 1.3 times more Water than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Magnesium, Potassium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Welsh Onions have 1.5 times more Omega 6 and 1.6 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.5 times more Fat, 3.1 times more Saturated Fat, 6.3 times more Omega 3 and 2.3 times more Sugars than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.