Comparing Nutrients in 1 kilogram Oranges with Peel VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	21.7% 630kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	44.7% 17g	38g per day for Men 19-50 years
Protein	23.2% 13g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	20% 18mg	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	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	70% 700mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Sauteed Yellow Onions:

• 1 kilogram of Oranges with Peel has 2 times more Vitamin B1, 1.2 times more Vitamin B2, 13.5 times more Vitamin B3, 1.9 times more Vitamin B5, 15 times more Vitamin B9 and 39.4 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9

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

• 1 kilogram of Oranges with Peel has 3.5 times more Calcium, 3.4 times more Copper, 3 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.5 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Sauteed Yellow Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Raw Oranges with Peel as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2 times more Energy, 36 times more Fat, 42.2 times more Saturated Fat, 41.3 times more Omega 3 and 109.3 times more Omega 6 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein