Comparing Nutrients in 500 calories Chilled Orange Juice VS Welsh Onions

Weight per 500 calories

• Chilled Orange Juice: 1020g
• Welsh Onions: 1471g

Chilled Orange Juice has 1.4 times more energy per 100g than Welsh Onions. It has low energy density when compared to other foods. Raw Welsh Onions having low energy density.

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Welsh Onions?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Chilled Orange Juice	Welsh Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	73.5% 96g	130g per day for Men 19-50 years
Sugars	117% 84.8g	44.2% 32g	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	31.4% 22.8g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	8.06% 3.06g	93% 35.3g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Welsh Onions	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	49.7% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	81.4% 1.06mg	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	48.5% 194μg	59% 235μg	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	381% 343mg	441% 397mg	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	13.6% 2.04mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2370% 2844μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Welsh Onions	Recommended Dietary Allowance
Calcium	11.2% 112mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	114% 1.03mg	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	16.6% 1.33mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	87.6% 2mg	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	24.8% 173mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	53.4% 1816mg	92% 3118mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.4mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	69.5% 7.65mg	11mg per day for Men 19-50 years
Water	24% 890g	36% 1331g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Welsh Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chilled Orange Juice or Welsh Onions?

Lets compare vitamin content per 500 calories of Chilled Orange Juice vs Welsh Onions:

• 500 kcal of Raw Welsh Onions contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Welsh Onions provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chilled Orange Juice vs Welsh Onions:

• 500 kcal of Raw Welsh Onions contain 2.4 times more Calcium, 2.4 times more Copper, 13.5 times more Iron, 3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 8.6 times more Selenium, 12.3 times more Sodium, 10.7 times more Zinc and 1.5 times more Water than Chilled Orange Juice from Concentrate.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chilled Orange Juice have 1.2 times more Carbohydrate and 2.6 times more Sugars than Welsh Onions.
• While 500 kcal of Raw Welsh Onions contain 9.3 times more Omega 6, 11.5 times more Fiber and 4 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Welsh Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Welsh Onions provide inadequate amounts of Omega 3 in 500 calories.