Comparing Nutrients in 7 ounces Florida Oranges VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Florida Oranges	Welsh Onions	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	9.92% 13g	130g per day for Men 19-50 years
Sugars	25% 18g	5.97% 4.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Welsh Onions	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	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	9.92% 0.5mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	11% 0.14mg	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	8.43% 33.7μg	7.94% 31.8μg	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	99% 89.3mg	59.5% 53.6mg	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	2.4% 0.36mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Welsh Onions	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.4% 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	2.23% 0.18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	12% 0.27mg	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	3.4% 24mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Welsh Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Welsh Onions:

• 7 ounces of Florida Oranges have 2 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.7 times more Vitamin C than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Welsh Onions provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Welsh Onions:

• 7 ounces of Florida Oranges have 2.4 times more Calcium than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.8 times more Copper, 13.6 times more Iron, 2.3 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Welsh Onions contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Welsh Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.8 times more Carbohydrate and 4.2 times more Sugars than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 2.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Welsh Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Welsh Onions

What are the health benefits of Florida Oranges compared to Welsh Onions?

Florida oranges are a great source of vitamin C, which is important for immune function, skin health, and wound healing. They also contain fiber, potassium, and antioxidants that can help reduce inflammation and protect against chronic diseases. Welsh onions, on the other hand, are a good source of vitamin K, which is important for bone health and blood clotting. They also contain antioxidants and sulfur compounds that have been shown to have anti-inflammatory and antimicrobial properties. Both Florida oranges and Welsh onions are nutritious choices that can be part of a healthy vegan diet. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Florida Oranges or Welsh Onions?

Both Florida Oranges and Welsh 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, so it's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

Should I eat more Florida Oranges or more Welsh Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and Welsh Onions are nutritious options, but for muscle building, you may want to focus on protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet that includes a variety of plant-based protein sources will support muscle growth and overall health.

What is the environmental impact of producing Florida Oranges compared to Welsh Onions?

The environmental impact of producing Florida Oranges is generally higher compared to Welsh Onions. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. On the other hand, Welsh Onions are typically more sustainable to cultivate due to their lower resource requirements. Choosing Welsh Onions over Florida Oranges can help reduce your carbon footprint and support environmentally friendly farming practices.