Nutrients in 14 ounces of Onions

Raw Onions (Allium cepa).

Macros Ratio

Protein Fat Carbs

10%

88%

14 oz ▼

Macro Nutrients

Onions

Energy159 kcal

5.47%

Raw Onions have 158.7572 kcal of Energy per 14 ounces, which is 5.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Onions have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.52%

Raw Onions have 0.16669506 g of Saturated Fat per 14 ounces, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.016 g

0.99%

Raw Onions have 0.01587572 g of Omega 3 per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.052 g

0.3%

Raw Onions have 0.05159609 g of Omega 6 per 14 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Onions have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37 g

28.5%

Raw Onions have 37.0698062 g of Carbohydrate per 14 ounces, which is 28.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Onions have 16.8282632 g of Sugars per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.1 g

7.06%

≤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]

Raw Onions have 5.1199197 g of Fructose per 14 ounces, which is 7.06% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.8 g

Raw Onions have 7.8187921 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.93 g

Raw Onions have 3.9292407 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.75 g

17.8%

Raw Onions have 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.37 g

7.8%

Raw Onions have 4.365823 g of Protein per 14 ounces, which is 7.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Onions have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.2%

Thiamine

Raw Onions have 0.18257078 mg of Vitamin B1 per 14 ounces, which is 15.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.24%

Riboflavin

Raw Onions have 0.10716111 mg of Vitamin B2 per 14 ounces, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.46 mg

2.88%

Niacin, nicotinic acid, niacinamide

Raw Onions have 0.46039588 mg of Vitamin B3 per 14 ounces, which is 2.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.76%

Pantothenic acid

Raw Onions have 0.48817839 mg of Vitamin B5 per 14 ounces, which is 9.76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

36.6%

Pyridoxine

Raw Onions have 0.4762716 mg of Vitamin B6 per 14 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Raw Onions have 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Onions have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C29.4 mg

32.6%

Ascorbic acid

Raw Onions have 29.370082 mg of Vitamin C per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Onions have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.079 mg

0.53%

Tocopherols and Tocotrienols

Raw Onions have 0.0793786 mg of Vitamin E per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.32%

Phytomenadione or phylloquinone

Raw Onions have 1.587572 μg of Vitamin K per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions

Calcium91 mg

9.13%

Raw Onions have 91.28539 mg of Calcium per 14 ounces, which is 9.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Raw Onions have 0.15478827 mg of Copper per 14 ounces, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride4.37 μg

0.11%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Onions have 4.365823 μg of Fluoride per 14 ounces, which is 0.11% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.83 mg

10.4%

Raw Onions have 0.8334753 mg of Iron per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Raw Onions have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22.3%

Raw Onions have 0.51199197 mg of Manganese per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus115 mg

16.4%

Raw Onions have 115.09897 mg of Phosphorus per 14 ounces, which is 16.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium579 mg

17%

Raw Onions have 579.46378 mg of Potassium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Raw Onions have 1.984465 μg of Selenium per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Raw Onions have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Raw Onions have 0.6747181 mg of Zinc per 14 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water354 g

9.56%

Raw Onions have 353.6713523 g of Water per 14 ounces, which is 9.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Onions:

14 ounces of Onions is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 14 ounces of Raw Onions:

14 ounces of Onions is an excellent source of Manganese.
It has a good amount of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has some Selenium and Zinc.
While 14 ounces of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 14 ounces of Raw Onions:

14 ounces of Onions is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose, Fiber and Protein.
While 14 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Onions with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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