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Comparing Nutrients in 300 calories Welsh OnionsVS Valencia Oranges

Weight per 300 calories

Welsh Onions
882g
Valencia Oranges
612g

Raw Valencia Oranges have 1.4 times more energy per unit of mass than Raw Welsh Onions, which is low in comparison to other foods. Welsh Onions having low energy density.

Which food has more nutrients per 300 calories - Welsh Onions or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Welsh Onions
20%
10%
70%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.64%3.53g
Fat
1.9%1.84g
3.53 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.85%0.59g
Saturated Fat
0.67%0.21g
0.59 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.4%0.071g
Omega 3
6.12%0.098g
0.071 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.7%1.3g
Omega 6
1.6%0.27g
1.3 gvs0.27 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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44%57.4g
Carbohydrate
56%72.8g
57.4 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.5%19.2g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19.2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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55.7%21g
Fiber
40.3%15.3g
21 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
30%16.8g
Protein
11.4%6.37g
16.8 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Valencia Oranges
NA
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
NA μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.8%0.44mg
Vitamin B1
44.4%0.53mg
Thiamine
0.44 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B2
19%0.24mg
Riboflavin
0.79 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.53mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
3.53 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
1.5 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.64 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.3%141μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
141 μgvs239 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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265%238mg
Vitamin C
330%297mg
Ascorbic acid
238 mgvs297 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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30%4.5mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1422%1706μg
Vitamin K
NA
Phytomenadione or phylloquinone
1706 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Valencia Oranges
16%159mg
Calcium
24.5%245mg
159 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.6%0.62mg
Copper
25%0.23mg
0.62 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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135%10.8mg
Iron
6.9%0.55mg
10.8 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48.3%203mg
Magnesium
14.6%61.2mg
203 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52.6%1.2mg
Manganese
6.12%0.14mg
1.2 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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61.8%432mg
Phosphorus
15%104mg
432 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55%1871mg
Potassium
32.2%1096mg
1871 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.63%5.3μg
Selenium
NA
5.3 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%150mg
Sodium
0%0mg
150 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.7%4.6mg
Zinc
3.34%0.37mg
4.6 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%799g
Water
14.3%529g
799 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Welsh Onions vs Valencia Oranges:
Comparing minerals per 300 calories for Welsh Onions vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Welsh OnionsVS Sweet OnionsValencia OrangesVS Sweet OnionsWelsh OnionsVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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