Comparing Nutrients in 1 pound Oranges with Peel VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	67.5% 60.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Green Onions	Recommended Dietary Allowance
Calcium	31.8% 318mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 373g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Green Onions per 1 lb

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

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

• 1 pound of Oranges with Peel has 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.3 times more Vitamin C than Young Green Onions.
• While 1 lb of Young Green Onions, tops only contains 15.4 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Young Green Onions provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.3 times more Calcium, 1.8 times more Copper, 1.6 times more Iron and 1.2 times more Potassium than Young Green Onions.
• Both Oranges with Peel and Young Green Onions contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Raw Oranges with Peel as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.3 times more Energy, 2.7 times more Carbohydrate, 2.5 times more Fiber and 1.3 times more Protein than Young Green Onions.
• While 1 lb of Young Green Onions, tops only contains 2.5 times more Omega 3 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Young Green Onions provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Young Green Onions, tops only provide inadequate amounts of Omega 6 in one pound.