Comparing Nutrients in 7 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

2.33%67.5kcal

Energy

3.35%97kcal

67.5 kcalvs97 kcal

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

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0.82%0.79g

Fat

0.61%0.6g

0.79 gvs0.6 g

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

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0.42%0.13g

Saturated Fat

0.22%0.069g

0.13 gvs0.069 g

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

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0.99%0.016g

Omega 3

2%0.032g

0.016 gvs0.032 g

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

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1.73%0.29g

Omega 6

0.51%0.087g

0.29 gvs0.087 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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9.92%13g

Carbohydrate

18%23.6g

13 gvs23.6 g

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

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5.97%4.33g

Sugars

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

4.33 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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12.5%4.76g

Fiber

13%4.96g

4.76 gvs4.96 g

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

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6.73%3.77g

Protein

3.7%2.06g

3.77 gvs2.06 g

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

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Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

NA μgvs24 μg

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

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8.27%0.099mg

Vitamin B1

14.4%0.17mg

Thiamine

0.099 mgvs0.17 mg

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

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13.7%0.18mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.18 mgvs0.079 mg

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

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4.96%0.79mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.54 mg

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

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6.7%0.34mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.34 mgvs0.5 mg

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

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11%0.14mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.14 mgvs0.13 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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7.94%31.8μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

31.8 μgvs77.4 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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59.5%53.6mg

Vitamin C

107%96mg

Ascorbic acid

53.6 mgvs96 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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6.75%1mg

Vitamin E

Tocopherols and Tocotrienols

1 mgvsNA mg

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

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320%384μg

Vitamin K

Phytomenadione or phylloquinone

384 μgvsNA μg

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

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Minerals

Welsh Onionsvs Valencia Oranges

3.57%35.7mg

Calcium

7.94%79.4mg

35.7 mgvs79.4 mg

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

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15.4%0.14mg

Copper

8.16%0.073mg

0.14 mgvs0.073 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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30.3%2.42mg

Iron

2.23%0.18mg

2.42 mgvs0.18 mg

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

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11%45.6mg

Magnesium

4.72%20mg

45.6 mgvs20 mg

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

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12%0.27mg

Manganese

2%0.046mg

0.27 mgvs0.046 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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14%97mg

Phosphorus

4.8%33.7mg

97 mgvs33.7 mg

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

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12.4%421mg

Potassium

10.4%355mg

421 mgvs355 mg

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

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2.16%1.2μg

Selenium

1.2 μgvsNA μg

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

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2.25%33.7mg

Sodium

0%0mg

33.7 mgvs0 mg

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

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9.4%1.03mg

Zinc

1.1%0.12mg

1.03 mgvs0.12 mg

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

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4.85%180g

Water

4.63%171g

180 gvs171 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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