Comparing Nutrients in 1 pound 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	5% 145kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	31% 11.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	15% 8.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	25% 227μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	22% 0.29mg	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	72.6% 290μg	44.2% 177μg	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	95% 85.3mg	244% 220mg	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	16.6% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	782% 939μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Valencia Oranges	Recommended Dietary Allowance
Calcium	32.7% 327mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	18.6% 0.17mg	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	84% 6.7mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	4.54% 0.1mg	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	24% 168mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 407g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Spring Or Scallions Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.