Comparing Nutrients in 1 pound 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	4.22% 122kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	41% 53.3g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	58.5% 42.4g	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	13.3% 9.6g	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	% 7.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Oranges	Recommended Dietary Allowance
Vitamin A	101% 907μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	21% 0.27mg	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	34% 136μg	34% 136μg	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	67.5% 60.8mg	268% 241mg	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	6.35% 0.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	591% 709μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	22.7% 0.2mg	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	29% 2.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	4.93% 0.11mg	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	16% 113mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 419g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.
• Both Young Green Onions, tops only as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.