Comparing Nutrients in 1 kilogram Florida Oranges VS Young Green Onions

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Energy	16% 460kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	44% 57.4g	130g per day for Men 19-50 years
Sugars	126% 91g	54% 39g	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	29.2% 21g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.5% 7g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	67.7% 0.88mg	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	42.5% 170μg	75% 300μg	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	500% 450mg	149% 134mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1303% 1563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Calcium	43% 430mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	34.4% 0.31mg	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	11.3% 0.9mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	65.2% 1.5mg	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	17% 120mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Young Green Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Young Green Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Young Green Onions:

• 1 kilogram of Florida Oranges has 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.4 times more Vitamin C than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 18.2 times more Vitamin A, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Young Green Onions:

• 1 kilogram of Florida Oranges has 1.3 times more Copper than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 5.7 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2.1 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Young Green Onions contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 3.6 times more Omega 3 than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.