Comparing Nutrients in 7 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	2.2% 63.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11.5% 15g	9.92% 13g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	5.53% 4g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.73% 3.77g	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	6.8% 0.081mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	11.4% 45.6μg	7.94% 31.8μg	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	10.6% 9.53mg	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	0.26% 0.04mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	6.45% 0.52mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	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	7.65% 53.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.85% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Sweet Onions as well as Raw Welsh Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.