Nutrients in 14 ounces of Sweet Onions

Raw Sweet Onions (Allium cepa).

Macros Ratio

Protein Fat Carbs

89%

14 oz ▼

Macro Nutrients

Sweet Onions

Energy127 kcal

4.38%

Raw Sweet Onions have 127.00576 kcal of Energy per 14 ounces, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Raw Sweet Onions have 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Sweet 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

Carbohydrate30 g

23%

Raw Sweet Onions have 29.9654215 g of Carbohydrate per 14 ounces, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

27.5%

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

Raw Sweet Onions have 19.9240286 g of Sugars per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8 g

11%

≤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 Sweet Onions have 8.0172386 g of Fructose per 14 ounces, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose8.97 g

Raw Sweet Onions have 8.9697818 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.86 g

Raw Sweet Onions have 2.8576296 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.57 g

9.4%

Raw Sweet Onions have 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.18 g

5.67%

Raw Sweet Onions have 3.175144 g of Protein per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweet Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Sweet 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 B10.16 mg

13.6%

Thiamine

Raw Sweet Onions have 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw Sweet Onions have 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.53 mg

3.3%

Niacin, nicotinic acid, niacinamide

Raw Sweet Onions have 0.52786769 mg of Vitamin B3 per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.39 mg

7.78%

Pantothenic acid

Raw Sweet Onions have 0.38895514 mg of Vitamin B5 per 14 ounces, which is 7.78% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg

39.7%

Pyridoxine

Raw Sweet Onions have 0.5159609 mg of Vitamin B6 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

23%

Folates and Folic Acid

Raw Sweet Onions have 91.28539 μg of Vitamin B9 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C19 mg

21%

Ascorbic acid

Raw Sweet Onions have 19.050864 mg of Vitamin C per 14 ounces, which is 21% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Sweet 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 Sweet 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 K1.2 μg

0.99%

Phytomenadione or phylloquinone

Raw Sweet Onions have 1.190679 μg of Vitamin K per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Onions

Calcium79.4 mg

7.94%

Raw Sweet Onions have 79.3786 mg of Calcium per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24.7%

Raw Sweet Onions have 0.22226008 mg of Copper per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron1.03 mg

13%

Raw Sweet Onions have 1.0319218 mg of Iron per 14 ounces, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Raw Sweet Onions have 35.72037 mg of Magnesium per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.3 mg

13%

Raw Sweet Onions have 0.30163868 mg of Manganese per 14 ounces, which is 13% 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

Phosphorus107 mg

15.3%

Raw Sweet Onions have 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium472 mg

14%

Raw Sweet Onions have 472.30267 mg of Potassium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Raw Sweet 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

Sodium31.8 mg

2.1%

Raw Sweet Onions have 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.52 mg

4.7%

Raw Sweet Onions have 0.5159609 mg of Zinc per 14 ounces, which is 4.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water362 g

9.8%

Raw Sweet Onions have 362.1251732 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Sweet Onions:

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

Minerals in 14 ounces of Raw Sweet Onions:

14 ounces of Sweet Onions is an excellent source of Copper.
It has a good amount of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Sweet Onions:

14 ounces of Sweet Onions is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose and Fiber.
It also has some Protein.
It has no Fat, Glucose and Sucrose.

Compare Raw Sweet Onions with:

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

Food Info

Nutrients in 14 ounces of Sweet Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Sweet Onions with: