Nutrients in 500 calories of Sweet Onions

Raw Sweet Onions (Allium cepa).

Weight per 500 Calories

Sweet Onions

1563g

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

Macros Ratio

Protein Fat Carbs

89%

500 kcal ▼

Macro Nutrients

Sweet Onions

Energy500 kcal

17.2%

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

Carbohydrate118 g

91%

Raw Sweet Onions have 117.96875 g of Carbohydrate per 500 calories, which is 91% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars78.4 g

108%

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

Raw Sweet Onions have 78.4375 g of Sugars per 500 calories, which is 108% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose31.6 g

43.5%

≤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]

Raw Sweet Onions have 31.5625 g of Fructose per 500 calories, which is 43.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose35.3 g

Raw Sweet Onions have 35.3125 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose11.3 g

Raw Sweet Onions have 11.25 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14 g

37%

Raw Sweet Onions have 14.0625 g of Fiber per 500 calories, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.3%

Raw Sweet Onions have 12.5 g of Protein per 500 calories, which is 22.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.4%

Thiamine

Raw Sweet Onions have 0.640625 mg of Vitamin B1 per 500 calories, which is 53.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

24%

Riboflavin

Raw Sweet Onions have 0.3125 mg of Vitamin B2 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.08 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Sweet Onions have 2.078125 mg of Vitamin B3 per 500 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.53 mg

30.6%

Pantothenic acid

Raw Sweet Onions have 1.53125 mg of Vitamin B5 per 500 calories, which is 30.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.03 mg

156%

Pyridoxine

Raw Sweet Onions have 2.03125 mg of Vitamin B6 per 500 calories, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9359 μg

90%

Folates and Folic Acid

Raw Sweet Onions have 359.375 μg of Vitamin B9 per 500 calories, which is 90% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C75 mg

83.3%

Ascorbic acid

Raw Sweet Onions have 75 mg of Vitamin C per 500 calories, which is 83.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.31 mg

2.1%

Tocopherols and Tocotrienols

Raw Sweet Onions have 0.3125 mg of Vitamin E per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.7 μg

3.9%

Phytomenadione or phylloquinone

Raw Sweet Onions have 4.6875 μg of Vitamin K per 500 calories, which is 3.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Onions

Calcium313 mg

31.3%

Raw Sweet Onions have 312.5 mg of Calcium per 500 calories, which is 31.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

97%

Raw Sweet Onions have 0.875 mg of Copper per 500 calories, which is 97% 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

Iron4.06 mg

50.8%

Raw Sweet Onions have 4.0625 mg of Iron per 500 calories, which is 50.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium141 mg

33.5%

Raw Sweet Onions have 140.625 mg of Magnesium per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

51.6%

Raw Sweet Onions have 1.1875 mg of Manganese per 500 calories, which is 51.6% 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

Phosphorus422 mg

60.3%

Raw Sweet Onions have 421.875 mg of Phosphorus per 500 calories, which is 60.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1859 mg

54.7%

Raw Sweet Onions have 1859.375 mg of Potassium per 500 calories, which is 54.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.8 μg

14.2%

Raw Sweet Onions have 7.8125 μg of Selenium per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium125 mg

8.33%

Raw Sweet Onions have 125 mg of Sodium per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.03 mg

18.5%

Raw Sweet Onions have 2.03125 mg of Zinc per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1426 g

38.5%

Raw Sweet Onions have 1425.625 g of Water per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Sweet Onions:

500 calories of Sweet Onions has outstanding amounts of Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B5.
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 and Vitamin D.

Minerals in 500 calories of Raw Sweet Onions:

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

Macronutrients in 500 calories of Raw Sweet Onions:

500 calories of Sweet Onions has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose, Fiber and Protein.
While 500 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 500 calories of Sweet Onions

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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