Comparing Nutrients in 100 grams Welsh OnionsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Navel Oranges

91%

100 g ▼

Macro Nutrients

Welsh Onionsvs Navel 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

0.15%0.15g

0.4 gvs0.15 g

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

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0.21%0.067g

Saturated Fat

0.053%0.017g

0.067 gvs0.017 g

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

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0.5%0.008g

Omega 3

0.56%0.009g

0.008 gvs0.009 g

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

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0.87%0.15g

Omega 6

0.14%0.023g

0.15 gvs0.023 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

9.65%12.5g

6.5 gvs12.5 g

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

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3%2.18g

Sugars

11.7%8.5g

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

2.18 gvs8.5 g

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

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Fructose

3.1%2.25g

≤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 gvs2.25 g

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

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Glucose

%1.97g

NA gvs1.97 g

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

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Sucrose

%4.3g

NA gvs4.3 g

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

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6.3%2.4g

Fiber

5.8%2.2g

2.4 gvs2.2 g

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

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3.4%1.9g

Protein

1.63%0.91g

1.9 gvs0.91 g

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

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Vitamins

Welsh Onionsvs Navel 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

5.67%0.068mg

Thiamine

0.05 mgvs0.068 mg

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

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6.92%0.09mg

Vitamin B2

3.92%0.051mg

Riboflavin

0.09 mgvs0.051 mg

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

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2.5%0.4mg

Vitamin B3

2.66%0.43mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.43 mg

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

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3.4%0.17mg

Vitamin B5

5.22%0.26mg

Pantothenic acid

0.17 mgvs0.26 mg

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

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5.54%0.072mg

Vitamin B6

6.08%0.079mg

Pyridoxine

0.072 mgvs0.079 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

8.5%34μg

Folates and Folic Acid

16 μgvs34 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

65.7%59mg

Ascorbic acid

27 mgvs59 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

1%0.15mg

Tocopherols and Tocotrienols

0.51 mgvs0.15 mg

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

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161%193μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

193 μgvs0 μg

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

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Minerals

Welsh Onionsvs Navel Oranges

1.8%18mg

Calcium

4.3%43mg

18 mgvs43 mg

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

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7.78%0.07mg

Copper

4.33%0.039mg

0.07 mgvs0.039 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

1.63%0.13mg

1.22 mgvs0.13 mg

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

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5.48%23mg

Magnesium

2.6%11mg

23 mgvs11 mg

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

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5.96%0.14mg

Manganese

1.26%0.029mg

0.14 mgvs0.029 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

3.3%23mg

49 mgvs23 mg

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

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6.24%212mg

Potassium

4.9%166mg

212 mgvs166 mg

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

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1.1%0.6μg

Selenium

0%0μg

0.6 μgvs0 μg

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

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1.13%17mg

Sodium

0.067%1mg

17 mgvs1 mg

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

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4.73%0.52mg

Zinc

0.73%0.08mg

0.52 mgvs0.08 mg

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

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2.45%91g

Water

2.32%86g

91 gvs86 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 Navel Oranges:

Raw Welsh Onions have 1.8 times more Vitamin B2, 3.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
Both Raw Welsh Onions as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Welsh Onions vs Navel Oranges:

Raw Welsh Onions have 1.8 times more Copper, 9.4 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Selenium, 17 times more Sodium and 6.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.4 times more Calcium than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Welsh Onions have 2.1 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Energy, 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Navel Oranges have similar amounts of Fiber per 100 g.
Both Raw Welsh Onions as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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Comparing Nutrients in 100 grams Welsh OnionsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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