Comparing Nutrients in 1 kilogram Onions Flakes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Onions Flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	120% 3490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	641% 833g	91% 119g	130g per day for Men 19-50 years
Sugars	516% 374g	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	242% 92g	65.8% 25g	38g per day for Men 19-50 years
Protein	160% 89.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1231% 16mg	48.5% 0.63mg	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	415% 1660μg	98% 390μg	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	833% 750mg	539% 485mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Valencia Oranges	Recommended Dietary Allowance
Calcium	257% 2570mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	41% 0.37mg	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	194% 15.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	10% 0.23mg	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	433% 3030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	477% 16220mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onions Flakes vs Valencia Oranges:

• Dry Onions Flakes have 5.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.5 times more Vitamin B5, 25.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onions Flakes vs Valencia Oranges:

• Dry Onions Flakes have 6.4 times more Calcium, 11.2 times more Copper, 17.2 times more Iron, 9.2 times more Magnesium, 60.4 times more Manganese, 17.8 times more Phosphorus, 9.1 times more Potassium, more Sodium and 31.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 22 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Dry Onions Flakes have 7.1 times more Energy, 3.9 times more Omega 6, 7 times more Carbohydrate, 3.7 times more Fiber and 8.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.