Comparing Nutrients in 1 kilogram Sweet Onions VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Onions	Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	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	1.06% 0.18g	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	90% 118g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	129% 94g	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	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	63% 24g	38g per day for Men 19-50 years
Protein	14.3% 8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	50% 0.45mg	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	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	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 912g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 2.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, 11.1 times more Vitamin C and 9 times more Vitamin E than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sweet Onions vs Oranges:

• Raw Sweet Onions have 1.2 times more Copper, 2.6 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 1.5 times more Potassium than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars and 2.7 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.