Comparing Nutrients in 1 pound Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

5.3%154kcal

Energy

7.66%222kcal

154 kcalvs222 kcal

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

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1.87%1.8g

Fat

1.4%1.36g

1.8 gvs1.36 g

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

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0.95%0.3g

Saturated Fat

0.5%0.16g

0.3 gvs0.16 g

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

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2.27%0.036g

Omega 3

4.54%0.073g

0.036 gvs0.073 g

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

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3.95%0.67g

Omega 6

1.17%0.2g

0.67 gvs0.2 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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22.7%29.5g

Carbohydrate

41.5%54g

29.5 gvs54 g

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

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13.6%9.9g

Sugars

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

9.9 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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28.6%11g

Fiber

30%11.3g

11 gvs11.3 g

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

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15.4%8.6g

Protein

8.42%4.7g

8.6 gvs4.7 g

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

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Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

NA μgvs54.4 μg

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

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19%0.23mg

Vitamin B1

33%0.39mg

Thiamine

0.23 mgvs0.39 mg

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

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31.4%0.41mg

Vitamin B2

14%0.18mg

Riboflavin

0.41 mgvs0.18 mg

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

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11.3%1.8mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.24 mg

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

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15.3%0.77mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.77 mgvs1.13 mg

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

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25%0.33mg

Vitamin B6

22%0.29mg

Pyridoxine

0.33 mgvs0.29 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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18%72.6μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

72.6 μgvs177 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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136%122mg

Vitamin C

244%220mg

Ascorbic acid

122 mgvs220 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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15.4%2.3mg

Vitamin E

Tocopherols and Tocotrienols

2.3 mgvsNA mg

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

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731%877μg

Vitamin K

Phytomenadione or phylloquinone

877 μgvsNA μg

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

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Minerals

Welsh Onionsvs Valencia Oranges

8.16%81.6mg

Calcium

18%181mg

81.6 mgvs181 mg

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

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35.3%0.32mg

Copper

18.6%0.17mg

0.32 mgvs0.17 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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69%5.53mg

Iron

5.1%0.41mg

5.53 mgvs0.41 mg

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

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25%104mg

Magnesium

10.8%45.4mg

104 mgvs45.4 mg

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

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27%0.62mg

Manganese

4.54%0.1mg

0.62 mgvs0.1 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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31.8%222mg

Phosphorus

11%77mg

222 mgvs77 mg

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

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28.3%962mg

Potassium

24%812mg

962 mgvs812 mg

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

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4.95%2.72μg

Selenium

2.72 μgvsNA μg

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

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5.14%77mg

Sodium

0%0mg

77 mgvs0 mg

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

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21.4%2.36mg

Zinc

2.47%0.27mg

2.36 mgvs0.27 mg

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

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11%411g

Water

10.6%392g

411 gvs392 g

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

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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

Compare more foods per 1 lb:

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

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Comparing Nutrients in 1 pound Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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