Comparing Nutrients in 1 kilogram Oranges VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	16.2% 470kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	129% 94g	32% 23.3g	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	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	47% 0.61mg	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	75% 300μg	160% 640μg	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	591% 532mg	209% 188mg	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	12% 1.8mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1725% 2070μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	40% 400mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	92% 0.83mg	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	12.5% 1mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	69.6% 1.6mg	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	20% 140mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.8 times more Vitamin C than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 4.5 times more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Spring Or Scallions Onions have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Spring Or Scallions Onions contain 1.8 times more Calcium, 1.8 times more Copper, 14.8 times more Iron, 2 times more Magnesium, 6.4 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Spring Or Scallions Onions have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.5 times more Energy, 1.6 times more Carbohydrate and 4 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Spring Or Scallions Onions have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.