Nutrients in 300 calories of Spring Or Scallions Onions

Raw Spring Or Scallions Onions (Allium cepa or Allium fistulosum).

Weight per 300 Calories

Spring Or Scallions Onions

938g

Raw Spring Or Scallions Onions has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

77%

300 kcal ▼

Macro Nutrients

Spring Or Scallions Onions

Energy300 kcal

10.3%

Raw Spring Or Scallions 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

Fat1.8 g

1.84%

Raw Spring Or Scallions Onions have 1.78125 g of Fat per 300 calories, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.94%

Raw Spring Or Scallions Onions have 0.3 g of Saturated Fat per 300 calories, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.34%

Raw Spring Or Scallions Onions have 0.0375 g of Omega 3 per 300 calories, which is 2.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.86%

Raw Spring Or Scallions Onions have 0.65625 g of Omega 6 per 300 calories, which is 3.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spring Or Scallions 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 g

53%

Raw Spring Or Scallions Onions have 68.8125 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22 g

30%

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

Raw Spring Or Scallions Onions have 21.84375 g of Sugars per 300 calories, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber24.4 g

64%

Raw Spring Or Scallions Onions have 24.375 g of Fiber per 300 calories, which is 64% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.6%

Raw Spring Or Scallions Onions have 17.15625 g of Protein per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spring Or Scallions Onions

Vitamin A469 μg

52%

RAE, retinol activity equivalents

Raw Spring Or Scallions Onions have 468.75 μg of Vitamin A per 300 calories, which is 52% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43%

Thiamine

Raw Spring Or Scallions Onions have 0.515625 mg of Vitamin B1 per 300 calories, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.75 mg

57.7%

Riboflavin

Raw Spring Or Scallions Onions have 0.75 mg of Vitamin B2 per 300 calories, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.92 mg

30.8%

Niacin, nicotinic acid, niacinamide

Raw Spring Or Scallions Onions have 4.921875 mg of Vitamin B3 per 300 calories, which is 30.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg

14%

Pantothenic acid

Raw Spring Or Scallions Onions have 0.703125 mg of Vitamin B5 per 300 calories, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg

44%

Pyridoxine

Raw Spring Or Scallions Onions have 0.571875 mg of Vitamin B6 per 300 calories, which is 44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9600 μg

150%

Folates and Folic Acid

Raw Spring Or Scallions Onions have 600 μg of Vitamin B9 per 300 calories, which is 150% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Spring Or Scallions 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 C176 mg

196%

Ascorbic acid

Raw Spring Or Scallions Onions have 176.25 mg of Vitamin C per 300 calories, which is 196% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Spring Or Scallions 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 E5.16 mg

34.4%

Tocopherols and Tocotrienols

Raw Spring Or Scallions Onions have 5.15625 mg of Vitamin E per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1941 μg

1617%

Phytomenadione or phylloquinone

Raw Spring Or Scallions Onions have 1940.625 μg of Vitamin K per 300 calories, which is 1617% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spring Or Scallions Onions

Calcium675 mg

67.5%

Raw Spring Or Scallions Onions have 675 mg of Calcium per 300 calories, which is 67.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.78 mg

86.5%

Raw Spring Or Scallions Onions have 0.778125 mg of Copper per 300 calories, which is 86.5% 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

Iron14 mg

173%

Raw Spring Or Scallions Onions have 13.875 mg of Iron per 300 calories, which is 173% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium188 mg

44.6%

Raw Spring Or Scallions Onions have 187.5 mg of Magnesium per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.2%

Raw Spring Or Scallions Onions have 1.5 mg of Manganese per 300 calories, which is 65.2% 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

Phosphorus347 mg

49.6%

Raw Spring Or Scallions Onions have 346.875 mg of Phosphorus per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2588 mg

76%

Raw Spring Or Scallions Onions have 2587.5 mg of Potassium per 300 calories, which is 76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.63 μg

10.2%

Raw Spring Or Scallions Onions have 5.625 μg of Selenium per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium150 mg

10%

Raw Spring Or Scallions Onions have 150 mg of Sodium per 300 calories, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.66 mg

33.2%

Raw Spring Or Scallions Onions have 3.65625 mg of Zinc per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water842 g

22.8%

Raw Spring Or Scallions Onions have 842.15625 g of Water per 300 calories, which is 22.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Spring Or Scallions Onions:

300 calories of Spring Or Scallions Onions has outstanding amounts of Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Spring Or Scallions Onions:

300 calories of Spring Or Scallions Onions has outstanding amounts of Copper and Iron.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 300 calories of Raw Spring Or Scallions Onions:

300 calories of Spring Or Scallions Onions is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Raw Spring Or Scallions Onions with:

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

Food Info

Nutrients in 300 calories of Spring Or Scallions Onions

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spring Or Scallions Onions with: