Nutrients in 300 calories of Boiled Onions

Boiled and Drained Onions.

Weight per 300 Calories

Boiled Onions

682g

Boiled and Drained Onions has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

85%

300 kcal ▼

Macro Nutrients

Boiled Onions

Energy300 kcal

10.3%

Boiled and Drained Onions have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.34%

Boiled and Drained Onions have 1.2954545454545 g of Fat per 300 calories, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Boiled and Drained Onions have 0.21136363636364 g of Saturated Fat per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.027 g

1.7%

Boiled and Drained Onions have 0.027272727272727 g of Omega 3 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Boiled and Drained Onions have 0.47727272727273 g of Omega 6 per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Onions have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.2 g

53.2%

Boiled and Drained Onions have 69.204545454545 g of Carbohydrate per 300 calories, which is 53.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32.3 g

44.5%

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

Boiled and Drained Onions have 32.25 g of Sugars per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.8 g

13.5%

≤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]

Boiled and Drained Onions have 9.8181818181818 g of Fructose per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose15 g

Boiled and Drained Onions have 14.931818181818 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.5 g

Boiled and Drained Onions have 7.5 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.55 g

25%

Boiled and Drained Onions have 9.5454545454545 g of Fiber per 300 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.27 g

16.6%

Boiled and Drained Onions have 9.2727272727273 g of Protein per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Onions have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24%

Thiamine

Boiled and Drained Onions have 0.28636363636364 mg of Vitamin B1 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12%

Riboflavin

Boiled and Drained Onions have 0.15681818181818 mg of Vitamin B2 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.13 mg

7.03%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Onions have 1.125 mg of Vitamin B3 per 300 calories, which is 7.03% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.77 mg

15.4%

Pantothenic acid

Boiled and Drained Onions have 0.77045454545455 mg of Vitamin B5 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

67.7%

Pyridoxine

Boiled and Drained Onions have 0.87954545454545 mg of Vitamin B6 per 300 calories, which is 67.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9102 μg

25.6%

Folates and Folic Acid

Boiled and Drained Onions have 102.27272727273 μg of Vitamin B9 per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Onions have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35.5 mg

39.4%

Ascorbic acid

Boiled and Drained Onions have 35.454545454545 mg of Vitamin C per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Onions have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.91%

Tocopherols and Tocotrienols

Boiled and Drained Onions have 0.13636363636364 mg of Vitamin E per 300 calories, which is 0.91% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.4 μg

2.84%

Phytomenadione or phylloquinone

Boiled and Drained Onions have 3.4090909090909 μg of Vitamin K per 300 calories, which is 2.84% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Onions

Calcium150 mg

15%

Boiled and Drained Onions have 150 mg of Calcium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

50.8%

Boiled and Drained Onions have 0.45681818181818 mg of Copper per 300 calories, which is 50.8% 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

Iron1.64 mg

20.5%

Boiled and Drained Onions have 1.6363636363636 mg of Iron per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75 mg

18%

Boiled and Drained Onions have 75 mg of Magnesium per 300 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45.4%

Boiled and Drained Onions have 1.0431818181818 mg of Manganese per 300 calories, which is 45.4% 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

Phosphorus239 mg

34%

Boiled and Drained Onions have 238.63636363636 mg of Phosphorus per 300 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1132 mg

33.3%

Boiled and Drained Onions have 1131.8181818182 mg of Potassium per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.44%

Boiled and Drained Onions have 4.0909090909091 μg of Selenium per 300 calories, which is 7.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20.5 mg

1.36%

Boiled and Drained Onions have 20.454545454545 mg of Sodium per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.43 mg

13%

Boiled and Drained Onions have 1.4318181818182 mg of Zinc per 300 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water599 g

16%

Boiled and Drained Onions have 599.04545454545 g of Water per 300 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Onions:

300 calories of Boiled Onions is an excellent source of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Onions:

300 calories of Boiled Onions is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled and Drained Onions:

300 calories of Boiled Onions is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Omega 6.
While 300 calories of product has trace amounts of Fat and Omega 3, it has no Saturated Fat, Glucose and Sucrose.

Compare Boiled and Drained Onions with:

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

Food Info

Nutrients in 300 calories of Boiled Onions

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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