Comparing Nutrients in 1 kilogram Spring Or Scallions Onions VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Spring Or Scallions Onions	Valencia Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	91% 119g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	48.5% 0.63mg	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	160% 640μg	98% 390μg	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	209% 188mg	539% 485mg	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	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1725% 2070μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Valencia Oranges	Recommended Dietary Allowance
Calcium	72% 720mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	41% 0.37mg	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	185% 15mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	10% 0.23mg	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	53% 370mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spring Or Scallions Onions vs Valencia Oranges:

• Raw Spring Or Scallions Onions have 4.2 times more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.6 times more Vitamin C than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Spring Or Scallions Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spring Or Scallions Onions vs Valencia Oranges:

• Raw Spring Or Scallions Onions have 1.8 times more Calcium, 2.2 times more Copper, 16.4 times more Iron, 2 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Spring Or Scallions Onions and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spring Or Scallions Onions have 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy, 4 times more Omega 3 and 1.6 times more Carbohydrate than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Spring Or Scallions Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.