Comparing Nutrients in 100 grams Welsh OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Welsh Onionsvs Valencia Oranges

1.17%34kcal

Energy

1.7%49kcal

34 kcalvs49 kcal

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

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0.41%0.4g

Fat

0.31%0.3g

0.4 gvs0.3 g

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

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0.21%0.067g

Saturated Fat

0.11%0.035g

0.067 gvs0.035 g

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

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0.5%0.008g

Omega 3

1%0.016g

0.008 gvs0.016 g

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

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0.87%0.15g

Omega 6

0.26%0.044g

0.15 gvs0.044 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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5%6.5g

Carbohydrate

9.15%12g

6.5 gvs12 g

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

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3%2.18g

Sugars

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

2.18 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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6.3%2.4g

Fiber

6.58%2.5g

2.4 gvs2.5 g

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

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3.4%1.9g

Protein

1.86%1.04g

1.9 gvs1.04 g

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

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Vitamins

Welsh Onionsvs Valencia Oranges

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

NA μgvs12 μg

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

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4.17%0.05mg

Vitamin B1

7.25%0.087mg

Thiamine

0.05 mgvs0.087 mg

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

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6.92%0.09mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.09 mgvs0.04 mg

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

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2.5%0.4mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.27 mg

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

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3.4%0.17mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.17 mgvs0.25 mg

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

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5.54%0.072mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.072 mgvs0.063 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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4%16μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

16 μgvs39 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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30%27mg

Vitamin C

54%48.5mg

Ascorbic acid

27 mgvs48.5 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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3.4%0.51mg

Vitamin E

Tocopherols and Tocotrienols

0.51 mgvsNA mg

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

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161%193μg

Vitamin K

Phytomenadione or phylloquinone

193 μgvsNA μg

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

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Minerals

Welsh Onionsvs Valencia Oranges

1.8%18mg

Calcium

4%40mg

18 mgvs40 mg

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

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7.78%0.07mg

Copper

4.1%0.037mg

0.07 mgvs0.037 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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15.3%1.22mg

Iron

1.13%0.09mg

1.22 mgvs0.09 mg

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

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5.48%23mg

Magnesium

2.4%10mg

23 mgvs10 mg

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

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5.96%0.14mg

Manganese

1%0.023mg

0.14 mgvs0.023 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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7%49mg

Phosphorus

2.43%17mg

49 mgvs17 mg

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

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6.24%212mg

Potassium

5.26%179mg

212 mgvs179 mg

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

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1.1%0.6μg

Selenium

0.6 μgvsNA μg

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

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1.13%17mg

Sodium

0%0mg

17 mgvs0 mg

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

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4.73%0.52mg

Zinc

0.55%0.06mg

0.52 mgvs0.06 mg

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

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2.45%91g

Water

2.33%86.3g

91 gvs86.3 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Welsh Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Welsh OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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