Comparing Nutrients in 7 ounces Welsh Onions VS 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	2.33% 67.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	NA	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.4% 0.17mg	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	7.94% 31.8μg	15% 59.5μg	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	59.5% 53.6mg	29.5% 26.6mg	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	6.75% 1mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	6.84% 0.062mg	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	30.3% 2.42mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	13% 0.3mg	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	14% 97mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin C, 2.4 times more Vitamin E and 1.2 times more Vitamin K than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.9 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Welsh Onions vs Young Green Onions:

• Raw Welsh Onions have 2.3 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.9 times more Calcium than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Manganese, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Welsh Onions have 1.3 times more Energy, 1.3 times more Fiber and 2 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5 times more Omega 3 and 1.8 times more Sugars than Raw Welsh Onions.
• Both Raw Welsh Onions and Young Green Onions, tops only have similar amounts of Carbohydrate per 7 oz.
• Both Raw Welsh Onions as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.