Nutrients in 300 calories of Sweet Onions

Raw Sweet Onions (Allium cepa).

Weight per 300 Calories

Sweet Onions

938g

Raw Sweet Onions has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

300 kcal ▼

Macro Nutrients

Sweet Onions

Energy300 kcal

10.3%

Raw Sweet 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

Fat0.75 g

0.77%

Raw Sweet Onions have 0.75 g of Fat per 300 calories, which is 0.77% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70.8 g

54.4%

Raw Sweet Onions have 70.78125 g of Carbohydrate per 300 calories, which is 54.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars47 g

65%

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

Raw Sweet Onions have 47.0625 g of Sugars per 300 calories, which is 65% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose19 g

26%

≤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 18.9375 g of Fructose per 300 calories, which is 26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose21 g

Raw Sweet Onions have 21.1875 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6.75 g

Raw Sweet Onions have 6.75 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.44 g

22.2%

Raw Sweet Onions have 8.4375 g of Fiber per 300 calories, which is 22.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.5 g

13.4%

Raw Sweet Onions have 7.5 g of Protein per 300 calories, which is 13.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.38 mg

32%

Thiamine

Raw Sweet Onions have 0.384375 mg of Vitamin B1 per 300 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.4%

Riboflavin

Raw Sweet Onions have 0.1875 mg of Vitamin B2 per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.25 mg

7.8%

Niacin, nicotinic acid, niacinamide

Raw Sweet Onions have 1.246875 mg of Vitamin B3 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.4%

Pantothenic acid

Raw Sweet Onions have 0.91875 mg of Vitamin B5 per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

94%

Pyridoxine

Raw Sweet Onions have 1.21875 mg of Vitamin B6 per 300 calories, which is 94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9216 μg

54%

Folates and Folic Acid

Raw Sweet Onions have 215.625 μg of Vitamin B9 per 300 calories, which is 54% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C45 mg

50%

Ascorbic acid

Raw Sweet Onions have 45 mg of Vitamin C per 300 calories, which is 50% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.19 mg

1.25%

Tocopherols and Tocotrienols

Raw Sweet Onions have 0.1875 mg of Vitamin E per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.8 μg

2.34%

Phytomenadione or phylloquinone

Raw Sweet Onions have 2.8125 μg of Vitamin K per 300 calories, which is 2.34% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Onions

Calcium188 mg

18.8%

Raw Sweet Onions have 187.5 mg of Calcium per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.3%

Raw Sweet Onions have 0.525 mg of Copper per 300 calories, which is 58.3% 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

Iron2.44 mg

30.5%

Raw Sweet Onions have 2.4375 mg of Iron per 300 calories, which is 30.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium84.4 mg

20%

Raw Sweet Onions have 84.375 mg of Magnesium per 300 calories, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.71 mg

31%

Raw Sweet Onions have 0.7125 mg of Manganese per 300 calories, which is 31% 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

Phosphorus253 mg

36%

Raw Sweet Onions have 253.125 mg of Phosphorus per 300 calories, which is 36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1116 mg

33%

Raw Sweet Onions have 1115.625 mg of Potassium per 300 calories, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.7 μg

8.52%

Raw Sweet Onions have 4.6875 μg of Selenium per 300 calories, which is 8.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium75 mg

Raw Sweet Onions have 75 mg of Sodium per 300 calories, which is 5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Sweet Onions have 1.21875 mg of Zinc per 300 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water855 g

23%

Raw Sweet Onions have 855.375 g of Water per 300 calories, which is 23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Sweet Onions:

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

Minerals in 300 calories of Raw Sweet Onions:

300 calories of Sweet Onions is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 300 calories of Raw Sweet Onions:

300 calories of Sweet Onions is an excellent source of Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat, it has no Glucose and Sucrose.

Compare Raw Sweet Onions with:

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

Food Info

Nutrients in 300 calories of Sweet Onions

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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