Comparing Nutrients in 14 ounces Valencia Oranges VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Onion Powder	11%	3%	86%

Macro Nutrients

	Valencia Oranges	Onion Powder	Recommended Dietary Allowance
Energy	6.7% 194kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	242% 314g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	NA	9.14% 6.63g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 15.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	159% 60.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Onion Powder	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	219% 2.85mg	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	38.7% 155μg	63.5% 254μg	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	214% 192mg	103% 93mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Onion Powder	Recommended Dietary Allowance
Calcium	16% 159mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	260% 2.34mg	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	4.47% 0.36mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	224% 5.16mg	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	9.64% 67.5mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	NA	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Onion Powder:

• Raw Valencia Oranges have more Vitamin A and 2.1 times more Vitamin C than Onion Powder Spices.
• While Onion Powder Spices contain 5.3 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5, 11.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Onion Powder Spices have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Onion Powder:

• Raw Valencia Oranges have 16 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 9.6 times more Calcium, 15.9 times more Copper, 43.3 times more Iron, 11.3 times more Magnesium, 56.5 times more Manganese, 18.9 times more Phosphorus, 5.5 times more Potassium, more Sodium and 67.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices contain 7 times more Energy, 3.5 times more Fat, 5.8 times more Omega 6, 6.7 times more Carbohydrate, 6.1 times more Fiber and 10 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Onion Powder Spices have similar amounts of Omega 3 per 14 oz.
• Both Raw Valencia Oranges as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.