Comparing Nutrients in 1 pound Canned Orange Juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	7.35% 213kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	9.26% 6.7g	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	% 9.53g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 3.67g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	72.2% 0.94mg	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	27.2% 109μg	2.27% 9.07μg	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	152% 137mg	9.07% 8.16mg	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	6.05% 0.91mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	20% 0.46mg	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	11% 77mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sauteed Yellow Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Sauteed Yellow Onions:

• 1 pound of Canned Orange Juice has 12 times more Vitamin B9 and 16.7 times more Vitamin C than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 1.3 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B6, 3.4 times more Vitamin E and 216 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Sauteed Yellow Onions:

• 1 pound of Canned Orange Juice has 1.3 times more Copper and 1.4 times more Potassium than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2 times more Calcium, 2.7 times more Iron, 4.9 times more Manganese and 1.9 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions contain similar levels of Magnesium and Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 1 pound of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 1.4 times more Carbohydrate and 1.6 times more Fructose than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2.6 times more Energy, 72 times more Fat, 82.1 times more Saturated Fat, 94.3 times more Omega 3, 178.1 times more Omega 6 and 5.7 times more Fiber than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one pound.