Comparing Nutrients in 1 kilogram Fresh Orange juice VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Fresh Orange juice	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	15.5% 450kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	31% 40g	130g per day for Men 19-50 years
Sugars	116% 84g	30.3% 22g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	31.6% 12g	38g per day for Men 19-50 years
Protein	12.5% 7g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	105% 1.37mg	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	75% 300μg	25% 100μg	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	556% 500mg	47.8% 43mg	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	2.67% 0.4mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	61% 0.55mg	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	25% 2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 883g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Onions with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Canned Onions with Liquids:

• 1 kilogram of Fresh Orange juice has 2.8 times more Vitamin B1, 5 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B9 and 11.6 times more Vitamin C than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 3.4 times more Vitamin B6 than Raw Orange juice.
• 1 kilogram of Canned Onions with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Orange juice as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Canned Onions with Liquids:

• 1 kilogram of Fresh Orange juice has 1.5 times more Iron, 1.8 times more Magnesium and 1.8 times more Potassium than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 4.1 times more Calcium, 1.3 times more Copper, 7.3 times more Manganese, 1.6 times more Phosphorus, 371 times more Sodium and 5.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Onions with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Raw Orange juice as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 2.6 times more Carbohydrate and 3.8 times more Sugars than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 6 times more Fiber than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.