Comparing Nutrients in 14 ounces Sauteed Yellow Onions VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sauteed Yellow Onions	Florida Oranges	Recommended Dietary Allowance
Energy	17% 488kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	8.1% 5.87g	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	% 8.33g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	15.6% 0.2mg	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	2% 7.94μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	198% 179mg	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	18% 2.7mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Florida Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	17% 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	13.4% 1.07mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	4.14% 0.095mg	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	18.7% 131mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Sauteed Yellow Onions versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sauteed Yellow Onions vs Florida Oranges:

• 14 ounces of Sauteed Yellow Onions have 4.1 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2 times more Vitamin B1, 10.8 times more Vitamin B3, 1.5 times more Vitamin B5, 8.5 times more Vitamin B9 and 25 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Florida Oranges provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Raw Florida Oranges have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sauteed Yellow Onions vs Florida Oranges:

• 14 ounces of Sauteed Yellow Onions have 3 times more Iron, 4.3 times more Manganese and 2.8 times more Phosphorus than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.2 times more Calcium, 2.3 times more Copper and 1.3 times more Potassium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Florida Oranges contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Sauteed Yellow Onions as well as Raw Florida Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sauteed Yellow Onions have 2.7 times more Energy, 51.4 times more Fat, 59.1 times more Saturated Fat, 60 times more Omega 3 and 155.2 times more Omega 6 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Sauteed Yellow Onions.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Raw Florida Oranges provide inadequate amounts of Protein in 14 ounces.