Comparing Nutrients in 5 ounces Florida Oranges VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	18% 13g	7.64% 5.54g	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	4.14% 3g	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	% 2.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	9.6% 0.12mg	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	6.02% 24μg	10.6% 42.5μg	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	71% 63.8mg	21% 19mg	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	1.7% 0.26mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Young Green Onions	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	4.9% 0.044mg	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	1.6% 0.13mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	9.24% 0.21mg	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	2.43% 17mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Young Green Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Young Green Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Young Green Onions:

• 5 ounces of Florida Oranges have 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.4 times more Vitamin C than Young Green Onions.
• While 5 oz of Young Green Onions, tops only contain 18.2 times more Vitamin A, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Young Green Onions:

• 5 ounces of Florida Oranges have 1.3 times more Copper than Young Green Onions.
• While 5 oz of Young Green Onions, tops only contain 5.7 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2.1 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Young Green Onions contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Young Green Onions.
• While 5 oz of Young Green Onions, tops only contain 3.6 times more Omega 3 than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.