Comparing Nutrients in 5 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

1.66%48kcal

Energy

2.4%69.5kcal

48 kcalvs69.5 kcal

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

Find Vegetables rich in Energy

0.58%0.57g

Fat

0.44%0.43g

0.57 gvs0.43 g

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

Find Vegetables rich in Fat

0.3%0.095g

Saturated Fat

0.16%0.05g

0.095 gvs0.05 g

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

Find Vegetables rich in Saturated Fat

0.71%0.011g

Omega 3

1.4%0.023g

0.011 gvs0.023 g

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

Find Vegetables rich in Omega 3

1.23%0.21g

Omega 6

0.37%0.062g

0.21 gvs0.062 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

7.1%9.2g

Carbohydrate

13%17g

9.2 gvs17 g

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

Find Vegetables rich in Carbohydrate

4.26%3.1g

Sugars

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

3.1 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

8.95%3.4g

Fiber

9.33%3.54g

3.4 gvs3.54 g

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

Find Vegetables rich in Fiber

4.8%2.7g

Protein

2.63%1.47g

2.7 gvs1.47 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

NA μgvs17 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

5.9%0.071mg

Vitamin B1

10.3%0.12mg

Thiamine

0.071 mgvs0.12 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.13 mgvs0.057 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

3.54%0.57mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.39 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.8%0.24mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.24 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.85%0.1mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.1 mgvs0.089 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

5.67%22.7μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

22.7 μgvs55.3 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

42.5%38.3mg

Vitamin C

76.4%68.7mg

Ascorbic acid

38.3 mgvs68.7 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

4.8%0.72mg

Vitamin E

Tocopherols and Tocotrienols

0.72 mgvsNA mg

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

Find Vegetables rich in Vitamin E

228%274μg

Vitamin K

Phytomenadione or phylloquinone

274 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Welsh Onionsvs Valencia Oranges

2.55%25.5mg

Calcium

5.67%56.7mg

25.5 mgvs56.7 mg

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

Find Vegetables rich in Calcium

11%0.099mg

Copper

5.83%0.052mg

0.099 mgvs0.052 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

21.6%1.73mg

Iron

1.6%0.13mg

1.73 mgvs0.13 mg

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

Find Vegetables rich in Iron

7.76%32.6mg

Magnesium

3.37%14mg

32.6 mgvs14 mg

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

Find Vegetables rich in Magnesium

8.44%0.19mg

Manganese

1.4%0.033mg

0.19 mgvs0.033 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

9.92%69.5mg

Phosphorus

3.44%24mg

69.5 mgvs24 mg

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

Find Vegetables rich in Phosphorus

8.84%301mg

Potassium

7.46%254mg

301 mgvs254 mg

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

Find Vegetables rich in Potassium

1.55%0.85μg

Selenium

0.85 μgvsNA μg

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

Find Vegetables rich in Selenium

1.6%24mg

Sodium

0%0mg

24 mgvs0 mg

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

Find Vegetables rich in Sodium

6.7%0.74mg

Zinc

0.77%0.085mg

0.74 mgvs0.085 mg

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

Find Vegetables rich in Zinc

3.47%128g

Water

3.3%122g

128 gvs122 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 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 5 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: