Comparing Nutrients in 5 ounces Sweet Onions VS 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	1.56% 45.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	4.26% 3.1g	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	3.95% 2.86g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	4.8% 2.7g	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	4.84% 0.058mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.85% 0.1mg	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	8.15% 32.6μg	5.67% 22.7μg	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	7.56% 6.8mg	42.5% 38.3mg	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	0.19% 0.028mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	228% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	11% 0.099mg	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	4.6% 0.37mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	8.44% 0.19mg	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	5.47% 38.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweet Onions vs Welsh Onions:

• Raw Sweet Onions have 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Welsh Onions.
• While Raw Welsh Onions contain 4.5 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin C, 25.5 times more Vitamin E and 644.7 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Welsh Onions have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Onions vs Welsh Onions:

• Raw Welsh Onions contain 4.7 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Sodium and 4 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sweet Onions have 2.3 times more Sugars than Raw Welsh Onions.
• While Raw Welsh Onions contain 2.7 times more Fiber and 2.4 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Welsh Onions have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.