Comparing Nutrients in 14 ounces Boiled Onions with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	36.3% 47g	130g per day for Men 19-50 years
Sugars	26% 18.8g	NA	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	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	19.2% 0.25mg	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	15% 59.5μg	38.7% 155μg	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	23% 20.6mg	214% 192mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	16.3% 0.15mg	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	12% 0.95mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	3.97% 0.091mg	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	20% 139mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.42% 349g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Onions with Salt versus 14 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Onions with Salt vs Valencia Oranges:

• 14 ounces of Boiled Onions with Salt have 2 times more Vitamin B6 than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.6 times more Vitamin B9 and 9.3 times more Vitamin C than Boiled and Drained Onions with Salt.
• 14 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Onions with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Onions with Salt vs Valencia Oranges:

• 14 ounces of Boiled Onions with Salt have 1.8 times more Copper, 2.7 times more Iron, 6.7 times more Manganese, 2.1 times more Phosphorus and more Sodium than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.8 times more Calcium than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Valencia Oranges contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Onions with Salt as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Onions with Salt have 1.3 times more Protein than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.8 times more Fiber than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Valencia Oranges offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Boiled and Drained Onions with Salt as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.