Comparing Nutrients in 100 calories Young Green Onions VS Florida Oranges

Weight per 100 calories

• Young Green Onions: 370g
• Florida Oranges: 217g

Raw Florida Oranges have 1.7 times more energy per unit of mass than Young Green Onions, tops only, which is low in comparison to other foods. Young Green Onions having very low energy density.

Which food has more nutrients per 100 calories - Young Green Onions or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Young Green Onions	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	9.26% 0.15g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	20% 14.5g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11% 7.85g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Florida Oranges	Recommended Dietary Allowance
Vitamin A	82.3% 741μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	8.53% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	9.24% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.6mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	482% 579μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Florida Oranges	Recommended Dietary Allowance
Calcium	19.3% 193mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	9.42% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.3mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	2.27% 0.052mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.2% 93mg	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	9.24% 342g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Young Green Onions vs Florida Oranges:

• Young Green Onions, tops only have 31 times more Vitamin A, 1.4 times more Vitamin B3, 2.9 times more Vitamin B6, 3 times more Vitamin B9, 2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 2 times more Vitamin B1 and 2 times more Vitamin C than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Florida Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Young Green Onions, tops only as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Young Green Onions vs Florida Oranges:

• Young Green Onions, tops only have 2.1 times more Calcium, 1.4 times more Copper, 9.7 times more Iron, 2.7 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium, more Sodium, 4.3 times more Zinc and 1.8 times more Water than Raw Florida Oranges.

Comparison of macro-nutrients per 100 calories:

• Young Green Onions, tops only have 3.8 times more Fat, 11.2 times more Saturated Fat, 6.2 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Sugars than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Young Green Onions, tops only as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.