Comparing Nutrients in 7 ounces 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	2.2% 63.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	9.92% 13g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	5.97% 4.33g	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	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Welsh Onions	Recommended Dietary Allowance
Vitamin A	11% 99μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	11% 0.14mg	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	31.8% 127μg	7.94% 31.8μg	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	41.5% 37.3mg	59.5% 53.6mg	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	7.28% 1.1mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	15.4% 0.14mg	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	36.7% 2.94mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12% 0.27mg	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	10.5% 73.4mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.
• Both Raw Spring Or Scallions Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of macro-nutrients per 7 oz
• Both Raw Spring Or Scallions Onions and Raw Welsh Onions have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• 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 7 oz.