Comparing Nutrients in 7 ounces Welsh Onions VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Welsh Onions	Fresh Orange juice	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	23% 16.7g	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	5.8% 4.2g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.1% 0.079mg	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	7.94% 31.8μg	15% 59.5μg	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	59.5% 53.6mg	110% 99mg	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	6.75% 1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	9.7% 0.087mg	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	30.3% 2.42mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	1.2% 0.028mg	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% 97mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Welsh Onions versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Welsh Onions vs Fresh Orange juice:

• 7 ounces of Welsh Onions have 3 times more Vitamin B2, 1.8 times more Vitamin B6, 12.8 times more Vitamin E and 1934 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Welsh Onions.
• Both Welsh Onions and Fresh Orange juice provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Welsh Onions as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Welsh Onions vs Fresh Orange juice:

• 7 ounces of Welsh Onions have 1.6 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 9.8 times more Manganese, 2.9 times more Phosphorus and 10.4 times more Zinc than Fresh Orange juice.
• Both Welsh Onions and Fresh Orange juice contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Welsh Onions as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Welsh Onions have 12 times more Fiber and 2.7 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.6 times more Carbohydrate and 3.9 times more Sugars than Raw Welsh Onions.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Welsh Onions as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.