Comparing Nutrients in 1 kilogram Oranges with Peel VS Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Onions	10%	2%	88%

Macro Nutrients

	Oranges with Peel	Onions	Recommended Dietary Allowance
Energy	21.7% 630kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	17.8% 13g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	118% 45g	44.7% 17g	38g per day for Men 19-50 years
Protein	23.2% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Onions	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	92% 1.2mg	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	47.5% 190μg	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	789% 710mg	82.2% 74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Onions	Recommended Dietary Allowance
Calcium	70% 700mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	100% 8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	56% 1.3mg	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	31.4% 220mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.6 times more Vitamin C than Onions.
• While 1 kg of Raw Onions contains 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• 1 kilogram of Onions have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Onions have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Onions:

• 1 kilogram of Oranges with Peel has 3 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Potassium than Onions.
• While 1 kg of Raw Onions contains 1.3 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Onions contain similar levels of Water per one kilogram.
• Both Raw Oranges with Peel as well as Raw Onions lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.6 times more Energy, 1.7 times more Carbohydrate and 2.6 times more Fiber than Onions.
• 1 kilogram of Onions provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Onions provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.