Comparing Nutrients in 1 kilogram Sweet Onions VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweet Onions	Canned Orange Juice	Recommended Dietary Allowance
Energy	11% 320kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	84.7% 110g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	121% 87.6g	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	28% 20g	33.5% 24.3g	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	% 22.6g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 40.6g	g per day for Men 19-50 years
Fiber	23.7% 9g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.3% 8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	24% 0.31mg	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	57.5% 230μg	60% 240μg	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	53.3% 48mg	334% 301mg	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	1.33% 0.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Canned Orange Juice	Recommended Dietary Allowance
Calcium	20% 200mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	32.5% 2.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.13% 0.21mg	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	38.6% 270mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.7% 912g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Onions versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Onions vs Canned Orange Juice:

• 1 kilogram of Sweet Onions has 4.2 times more Vitamin B6 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.8 times more Vitamin B5 and 6.3 times more Vitamin C than Raw Sweet Onions.
• Both Sweet Onions and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B5
• Both Raw Sweet Onions as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweet Onions vs Canned Orange Juice:

• 1 kilogram of Sweet Onions has 2 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 3.6 times more Manganese and 1.6 times more Phosphorus than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Potassium than Raw Sweet Onions.
• Both Sweet Onions and Canned Orange Juice contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Sweet Onions as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Onions has 3 times more Fiber than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Sweet Onions.
• Both Sweet Onions and Canned Orange Juice offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Sweet Onions as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Protein in one kilogram.