Comparing Nutrients in 1 pound Oranges VS Young Green Onions

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have 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.
• While Young Green Onions, tops only contain 18.2 times more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Young Green Onions, tops only have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Oranges as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Oranges have 1.5 times more Copper than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 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.
• Both Raw Oranges and Young Green Onions, tops only have similar amounts of Potassium and Water per 1 lb.
• Both Raw Oranges as well as Young Green Onions, tops only have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 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.
• While Young Green Onions, tops only contain 5.7 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Young Green Onions, tops only have similar amounts of Protein per 1 lb.
• Both Raw Oranges as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.