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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	7.66% 222kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	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	0.61% 0.1g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	14% 10g	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	% 9.43g	% 9.53g	g per day for Men 19-50 years
Sucrose	% 18g	% 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

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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% 0μg	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	5% 50mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.57% 0.077mg	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	7.37% 0.59mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	23.7% 807mg	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	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Chilled 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 Chilled Orange Juice vs Sauteed Yellow Onions:

• 1 pound of Chilled Orange Juice has 9.5 times more Vitamin B9 and 18.7 times more Vitamin C than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2.7 times more Vitamin B6, 3.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sauteed Yellow Onions provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in one pound.

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

• 1 pound of Chilled Orange Juice has 2.5 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 1.8 times more Calcium, 2.1 times more Iron, 4.4 times more Manganese and 1.9 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Sauteed Yellow Onions contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 1 pound of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chilled Orange Juice has 1.5 times more Carbohydrate and 1.5 times more Fructose than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2.5 times more Energy, 90 times more Fat, 105.5 times more Saturated Fat, 94.3 times more Omega 3, 209.1 times more Omega 6 and 5.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one pound.