Comparing Nutrients in 1 kilogram Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

11.7%340kcal

Energy

17%490kcal

340 kcalvs490 kcal

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

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4.12%4g

Fat

3.1%3g

4 gvs3 g

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

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2.1%0.67g

Saturated Fat

1.1%0.35g

0.67 gvs0.35 g

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

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5%0.08g

Omega 3

10%0.16g

0.08 gvs0.16 g

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

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8.7%1.48g

Omega 6

2.6%0.44g

1.48 gvs0.44 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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50%65g

Carbohydrate

91%119g

65 gvs119 g

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

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30%22g

Sugars

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

22 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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63%24g

Fiber

65.8%25g

24 gvs25 g

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

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34%19g

Protein

18.6%10.4g

19 gvs10.4 g

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

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Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

NA μgvs120 μg

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

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41.7%0.5mg

Vitamin B1

72.5%0.87mg

Thiamine

0.5 mgvs0.87 mg

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

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69.2%0.9mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.9 mgvs0.4 mg

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

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25%4mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.74 mg

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

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33.8%1.7mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.7 mgvs2.5 mg

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

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55.4%0.72mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.72 mgvs0.63 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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40%160μg

Vitamin B9

98%390μg

Folates and Folic Acid

160 μgvs390 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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300%270mg

Vitamin C

539%485mg

Ascorbic acid

270 mgvs485 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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34%5.1mg

Vitamin E

Tocopherols and Tocotrienols

5.1 mgvsNA mg

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

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1612%1934μg

Vitamin K

Phytomenadione or phylloquinone

1934 μgvsNA μg

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

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Minerals

Welsh Onionsvs Valencia Oranges

18%180mg

Calcium

40%400mg

180 mgvs400 mg

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

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77.8%0.7mg

Copper

41%0.37mg

0.7 mgvs0.37 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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153%12mg

Iron

11.3%0.9mg

12 mgvs0.9 mg

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

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54.8%230mg

Magnesium

24%100mg

230 mgvs100 mg

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

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59.6%1.37mg

Manganese

10%0.23mg

1.37 mgvs0.23 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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70%490mg

Phosphorus

24.3%170mg

490 mgvs170 mg

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

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62.4%2120mg

Potassium

52.6%1790mg

2120 mgvs1790 mg

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

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11%6μg

Selenium

6 μgvsNA μg

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

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11.3%170mg

Sodium

0%0mg

170 mgvs0 mg

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

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47.3%5.2mg

Zinc

5.45%0.6mg

5.2 mgvs0.6 mg

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

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24.5%905g

Water

23.3%863g

905 gvs863 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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