Comparing Nutrients in 1 kilogram Florida Oranges VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	16% 460kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	1.82% 0.31g	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	126% 91g	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	NA	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	63% 24g	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

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	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	50% 2.5mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21.6% 800g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Sauteed Yellow Onions:

• Raw Florida Oranges have 2 times more Vitamin B1, 10.8 times more Vitamin B3, 1.5 times more Vitamin B5, 8.5 times more Vitamin B9 and 25 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 4.1 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Sauteed Yellow Onions have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Florida Oranges as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Sauteed Yellow Onions:

• Raw Florida Oranges have 2.2 times more Calcium, 2.3 times more Copper and 1.3 times more Potassium than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 3 times more Iron, 4.3 times more Manganese, 2.8 times more Phosphorus and 2.6 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Sauteed Yellow Onions have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 1.5 times more Carbohydrate and 1.4 times more Fiber than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 2.7 times more Energy, 51.4 times more Fat, 59.1 times more Saturated Fat, 60 times more Omega 3, 155.2 times more Omega 6 and 1.4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 kg.