Comparing Nutrients in 1 pound Young Green Onions VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Young Green Onions	Navel Oranges	Recommended Dietary Allowance
Energy	4.22% 122kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	43.8% 57g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 19.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Navel Oranges	Recommended Dietary Allowance
Vitamin A	101% 907μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.3% 419g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Young Green Onions vs Navel Oranges:

• Young Green Onions, tops only have 16.7 times more Vitamin A, 1.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.4 times more Vitamin C than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Young Green Onions, tops only as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Young Green Onions vs Navel Oranges:

• Young Green Onions, tops only have 1.2 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 5.2 times more Manganese, 15 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Copper than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Navel Oranges have similar amounts of Phosphorus, Potassium and Water per 1 lb.
• Both Young Green Onions, tops only as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Young Green Onions, tops only have 4.4 times more Omega 3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Energy, 2.2 times more Carbohydrate and 2.2 times more Sugars than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Navel Oranges have similar amounts of Fructose, Fiber and Protein per 1 lb.
• Both Young Green Onions, tops only as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.