Comparing Nutrients in 7 ounces Valencia Oranges VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Valencia Oranges	Young Green Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Young Green Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	13.4% 0.17mg	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	19.3% 77.4μg	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	107% 96mg	29.5% 26.6mg	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	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Young Green Onions	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	6.84% 0.062mg	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	2.23% 0.18mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	13% 0.3mg	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	4.8% 33.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Young Green Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Young Green Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Young Green Onions:

• 7 ounces of Valencia Oranges have 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.6 times more Vitamin C than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 16.7 times more Vitamin A and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Young Green Onions:

• 7 oz of Young Green Onions, tops only contain 1.3 times more Calcium, 5.7 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese and 1.5 times more Phosphorus than Raw Valencia Oranges.
• Both Valencia Oranges and Young Green Onions contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Young Green Onions, tops only lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.1 times more Carbohydrate and 1.4 times more Fiber than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 2.5 times more Omega 3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Young Green Onions

What are the health benefits of Valencia Oranges compared to Young Green Onions?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help support immune function, digestion, and overall health. Young green onions, on the other hand, are rich in vitamins K and C, as well as antioxidants, which can help with bone health, immune function, and reducing inflammation. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Valencia Oranges or Young Green Onions?

Both Valencia oranges and young green onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, where you consume fewer calories than you burn. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful weight loss.

Should I eat more Valencia Oranges or more Young Green Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia oranges and young green onions are not significant sources of protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Young Green Onions?

Valencia oranges have a higher environmental impact compared to young green onions due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and have a longer growing period, leading to higher water consumption. Additionally, oranges typically require more land to cultivate compared to green onions. Transportation emissions also play a role, as oranges are often shipped long distances, contributing to their overall environmental footprint.