Comparing Nutrients in 14 ounces Young Green Onions VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Oranges	7%	2%	91%

Macro Nutrients

	Young Green Onions	Oranges	Recommended Dietary Allowance
Energy	3.7% 107kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	51% 37g	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	11.6% 8.4g	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Oranges	Recommended Dietary Allowance
Vitamin A	88% 794μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	18.3% 0.24mg	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	29.8% 119μg	29.8% 119μg	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	59% 53mg	235% 211mg	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	5.56% 0.83mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	517% 620μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Oranges	Recommended Dietary Allowance
Calcium	20.6% 206mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	20% 0.18mg	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	25.3% 2.02mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.3% 0.099mg	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	14% 99mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Green Onions vs Oranges:

• Young Green Onions, tops only have 18.2 times more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 4 times more Vitamin C than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Oranges have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Green Onions vs Oranges:

• Young Green Onions, tops only have 1.3 times more Calcium, 5.1 times more Iron, 1.6 times more Magnesium, 6 times more Manganese, 1.8 times more Phosphorus, more Sodium and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Copper than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Oranges have similar amounts of Potassium and Water per 14 oz.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Young Green Onions, tops only have 5.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Energy, 2 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Oranges have similar amounts of Protein per 14 oz.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.