Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	17% 490kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	20.4% 15g	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	% 21g	% 21g	g per day for Men 19-50 years
Sucrose	% 40g	% 8.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	44.7% 17g	38g per day for Men 19-50 years
Protein	12% 6.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	159% 2.07mg	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	47.5% 190μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	373% 336mg	20% 18mg	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	13.3% 2mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	11% 110mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	19% 0.17mg	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	16.3% 1.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	44.3% 1.02mg	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	24.3% 170mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.6% 872g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Sauteed Yellow Onions per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Sauteed Yellow Onions:

• 1 kilogram of Chilled Orange Juice has 9.5 times more Vitamin B9 and 18.7 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.7 times more Vitamin B6, 3.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sauteed Yellow Onions provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Sauteed Yellow Onions:

• 1 kilogram of Chilled Orange Juice has 2.5 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.8 times more Calcium, 2.1 times more Iron, 4.4 times more Manganese and 1.9 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sauteed Yellow Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 1.5 times more Carbohydrate and 1.5 times more Fructose than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.5 times more Energy, 90 times more Fat, 105.5 times more Saturated Fat, 94.3 times more Omega 3, 209.1 times more Omega 6 and 5.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.