Comparing Nutrients in 14 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

4.65%135kcal

Energy

6.7%194kcal

135 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g

Fat

1.23%1.2g

1.6 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.83%0.27g

Saturated Fat

0.43%0.14g

0.27 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

3.97%0.064g

0.032 gvs0.064 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.46%0.59g

Omega 6

1.03%0.17g

0.59 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%25.8g

Carbohydrate

36.3%47g

25.8 gvs47 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.65g

Sugars

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

8.65 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

26%9.92g

9.53 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.5%7.54g

Protein

7.37%4.13g

7.54 gvs4.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

NA μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

28.8%0.35mg

Thiamine

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.36 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.92%1.6mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.67 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.29 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

63.5 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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119%107mg

Vitamin C

214%192mg

Ascorbic acid

107 mgvs192 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.5%2.02mg

Vitamin E

Tocopherols and Tocotrienols

2.02 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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640%768μg

Vitamin K

Phytomenadione or phylloquinone

768 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Valencia Oranges

7.14%71.4mg

Calcium

16%159mg

71.4 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31%0.28mg

Copper

16.3%0.15mg

0.28 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.5%4.84mg

Iron

4.47%0.36mg

4.84 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg

Magnesium

9.45%39.7mg

91 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg

Manganese

3.97%0.091mg

0.54 mgvs0.091 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.8%194mg

Phosphorus

9.64%67.5mg

194 mgvs67.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg

Potassium

21%710mg

841 mgvs710 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

2.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.5%67.5mg

Sodium

0%0mg

67.5 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.06mg

Zinc

2.16%0.24mg

2.06 mgvs0.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.7%359g

Water

9.26%343g

359 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Welsh Onions vs Valencia Oranges:

Raw Welsh Onions have 2.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Welsh Onions vs Valencia Oranges:

Raw Welsh Onions have 1.9 times more Copper, 13.6 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 2.9 times more Phosphorus, more Sodium and 8.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Calcium than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Valencia Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Welsh Onions have 1.8 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Energy, 2 times more Omega 3 and 1.8 times more Carbohydrate than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Welsh OnionsVS Sweet OnionsValencia OrangesVS Sweet OnionsWelsh OnionsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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