Comparing Nutrients in 1 kilogram Welsh OnionsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Navel Oranges

91%

1 kg ▼

Macro Nutrients

Welsh Onionsvs Navel 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

1.55%1.5g

4 gvs1.5 g

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

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2.1%0.67g

Saturated Fat

0.53%0.17g

0.67 gvs0.17 g

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

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5%0.08g

Omega 3

5.63%0.09g

0.08 gvs0.09 g

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

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8.7%1.48g

Omega 6

1.35%0.23g

1.48 gvs0.23 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

96%125g

65 gvs125 g

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

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30%22g

Sugars

117%85g

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

22 gvs85 g

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

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Fructose

31%22.5g

≤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 gvs22.5 g

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

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Glucose

%19.7g

NA gvs19.7 g

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

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Sucrose

%42.8g

NA gvs42.8 g

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

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63%24g

Fiber

58%22g

24 gvs22 g

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

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34%19g

Protein

16.3%9.1g

19 gvs9.1 g

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

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Vitamins

Welsh Onionsvs Navel 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

56.7%0.68mg

Thiamine

0.5 mgvs0.68 mg

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

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69.2%0.9mg

Vitamin B2

39.2%0.51mg

Riboflavin

0.9 mgvs0.51 mg

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

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25%4mg

Vitamin B3

26.6%4.25mg

Niacin, nicotinic acid, niacinamide

4 mgvs4.25 mg

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

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33.8%1.7mg

Vitamin B5

52.2%2.6mg

Pantothenic acid

1.7 mgvs2.6 mg

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

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55.4%0.72mg

Vitamin B6

60.8%0.79mg

Pyridoxine

0.72 mgvs0.79 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

85%340μg

Folates and Folic Acid

160 μgvs340 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

657%591mg

Ascorbic acid

270 mgvs591 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

10%1.5mg

Tocopherols and Tocotrienols

5.1 mgvs1.5 mg

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

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1612%1934μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1934 μgvs0 μg

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

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Minerals

Welsh Onionsvs Navel Oranges

18%180mg

Calcium

43%430mg

180 mgvs430 mg

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

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77.8%0.7mg

Copper

43.3%0.39mg

0.7 mgvs0.39 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

16.3%1.3mg

12 mgvs1.3 mg

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

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54.8%230mg

Magnesium

26%110mg

230 mgvs110 mg

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

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59.6%1.37mg

Manganese

12.6%0.29mg

1.37 mgvs0.29 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

33%230mg

490 mgvs230 mg

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

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62.4%2120mg

Potassium

49%1660mg

2120 mgvs1660 mg

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

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11%6μg

Selenium

0%0μg

6 μgvs0 μg

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

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11.3%170mg

Sodium

0.67%10mg

170 mgvs10 mg

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

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47.3%5.2mg

Zinc

7.27%0.8mg

5.2 mgvs0.8 mg

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

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24.5%905g

Water

23.2%860g

905 gvs860 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 Navel Oranges:

Raw Welsh Onions have 1.8 times more Vitamin B2, 3.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
Both Raw Welsh Onions as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Welsh Onions vs Navel Oranges:

Raw Welsh Onions have 1.8 times more Copper, 9.4 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Selenium, 17 times more Sodium and 6.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.4 times more Calcium than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Welsh Onions have 2.1 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Energy, 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
Both Raw Welsh Onions as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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Comparing Nutrients in 1 kilogram Welsh OnionsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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