Comparing Nutrients in 1 pound Sweet Onions VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Onions	Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	41% 53.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	12.6% 9.16g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21% 0.27mg	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	26% 104μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.8mg	268% 241mg	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	0.6% 0.091mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Oranges	Recommended Dietary Allowance
Calcium	9.07% 91mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	22.7% 0.2mg	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	14.7% 1.18mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	4.93% 0.11mg	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	17.5% 122mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 414g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Onions vs Oranges:

• Raw Sweet Onions have 2.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, 11.1 times more Vitamin C and 9 times more Vitamin E than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sweet Onions vs Oranges:

• Raw Sweet Onions have 1.2 times more Copper, 2.6 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 1.5 times more Potassium than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars and 2.7 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Protein per 1 lb.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.