Nutrients in 500 calories of Onions

Raw Onions (Allium cepa).

Weight per 500 Calories

Onions

1250g

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

Macros Ratio

Protein Fat Carbs

10%

88%

500 kcal ▼

Macro Nutrients

Onions

Energy500 kcal

17.2%

Raw Onions have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.25 g

1.3%

Raw Onions have 1.25 g of Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.64%

Raw Onions have 0.525 g of Saturated Fat per 500 calories, which is 1.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.05 g

3.13%

Raw Onions have 0.05 g of Omega 3 per 500 calories, which is 3.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Onions have 0.1625 g of Omega 6 per 500 calories, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Onions have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate117 g

90%

Raw Onions have 116.75 g of Carbohydrate per 500 calories, which is 90% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars53 g

73%

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

Raw Onions have 53 g of Sugars per 500 calories, which is 73% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose16 g

22.2%

≤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 16.125 g of Fructose per 500 calories, which is 22.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose24.6 g

Raw Onions have 24.625 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose12.4 g

Raw Onions have 12.375 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21.3 g

56%

Raw Onions have 21.25 g of Fiber per 500 calories, which is 56% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.8 g

24.6%

Raw Onions have 13.75 g of Protein per 500 calories, which is 24.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48%

Thiamine

Raw Onions have 0.575 mg of Vitamin B1 per 500 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Raw Onions have 0.3375 mg of Vitamin B2 per 500 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.06%

Niacin, nicotinic acid, niacinamide

Raw Onions have 1.45 mg of Vitamin B3 per 500 calories, which is 9.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.54 mg

30.8%

Pantothenic acid

Raw Onions have 1.5375 mg of Vitamin B5 per 500 calories, which is 30.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg

115%

Pyridoxine

Raw Onions have 1.5 mg of Vitamin B6 per 500 calories, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9238 μg

59.4%

Folates and Folic Acid

Raw Onions have 237.5 μg of Vitamin B9 per 500 calories, which is 59.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C93 mg

103%

Ascorbic acid

Raw Onions have 92.5 mg of Vitamin C per 500 calories, which is 103% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.25 mg

1.67%

Tocopherols and Tocotrienols

Raw Onions have 0.25 mg of Vitamin E per 500 calories, which is 1.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5 μg

4.17%

Phytomenadione or phylloquinone

Raw Onions have 5 μg of Vitamin K per 500 calories, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions

Calcium288 mg

28.8%

Raw Onions have 287.5 mg of Calcium per 500 calories, which is 28.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54%

Raw Onions have 0.4875 mg of Copper per 500 calories, which is 54% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride13.8 μg

0.34%

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

Raw Onions have 13.75 μg of Fluoride per 500 calories, which is 0.34% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron2.63 mg

33%

Raw Onions have 2.625 mg of Iron per 500 calories, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium125 mg

29.8%

Raw Onions have 125 mg of Magnesium per 500 calories, which is 29.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

70%

Raw Onions have 1.6125 mg of Manganese per 500 calories, which is 70% 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

Phosphorus363 mg

51.8%

Raw Onions have 362.5 mg of Phosphorus per 500 calories, which is 51.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1825 mg

53.7%

Raw Onions have 1825 mg of Potassium per 500 calories, which is 53.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.25 μg

11.4%

Raw Onions have 6.25 μg of Selenium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Raw Onions have 50 mg of Sodium per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.13 mg

19.3%

Raw Onions have 2.125 mg of Zinc per 500 calories, which is 19.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1114 g

30%

Raw Onions have 1113.875 g of Water per 500 calories, which is 30% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Onions:

500 calories of Onions has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
It also has a good amount of Vitamin B3.
This vegetable has some Vitamin K.
While 500 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Onions:

500 calories of Onions is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Selenium and Zinc.
It also has some Sodium.
It has no Fluoride.

Macronutrients in 500 calories of Raw Onions:

500 calories of Onions has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars, Fructose, Fiber and Protein.
It also has some Omega 3.
While 500 calories of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Onions with:

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

Food Info

Nutrients in 500 calories of Onions

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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