Comparing Nutrients in 7 ounces Navel Oranges VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Navel Oranges	Welsh Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	9.92% 13g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Welsh Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Welsh Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Welsh Onions:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.8 times more Vitamin B2, 3.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Welsh Onions provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel 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 Navel Oranges vs Welsh Onions:

• 7 ounces of Navel Oranges have 2.4 times more Calcium than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.8 times more Copper, 9.4 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Welsh Onions contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges have 1.9 times more Carbohydrate and 3.9 times more Sugars than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 2.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Welsh Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Welsh Onions

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Welsh onions, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health and improve blood circulation. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both navel 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 comes down to creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss in a healthy way.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Welsh onions are a good source of protein, but navel oranges are not. Therefore, it would be more beneficial to include more Welsh onions in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help you meet your protein needs for muscle building.

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

Navel oranges have a higher environmental impact compared to Welsh onions due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that take up more land compared to onions, which can be grown in smaller spaces. Additionally, oranges are often transported long distances to reach consumers, contributing to higher carbon emissions. Choosing locally grown Welsh onions over imported navel oranges can help reduce the environmental impact of food production.