Comparing Nutrients in 1 kilogram Fresh Orange juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	15.5% 450kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	% 21g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 8.1g	g per day for Men 19-50 years
Fiber	5.26% 2g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	11% 100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	11% 110mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	25% 2mg	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	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24% 883g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Sauteed Yellow Onions:

• 1 kilogram of Fresh Orange juice has 1.8 times more Vitamin B1, 10.8 times more Vitamin B3, 15 times more Vitamin B9 and 27.8 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.4 times more Vitamin B2, 5.2 times more Vitamin B6, 17 times more Vitamin E and 216 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Orange juice as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Sauteed Yellow Onions:

• 1 kilogram of Fresh Orange juice has 2.6 times more Copper, 1.2 times more Magnesium and 1.5 times more Potassium than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.8 times more Calcium, 1.4 times more Iron, 7.3 times more Manganese and 1.9 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Sauteed Yellow Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Raw Orange juice as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.3 times more Carbohydrate and 1.4 times more Fructose than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.7 times more Energy, 54 times more Fat, 61.5 times more Saturated Fat, 60 times more Omega 3, 165.9 times more Omega 6 and 8.5 times more Fiber than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Raw Orange juice as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.