Comparing Nutrients in 1 pound Oranges VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Oranges	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	29.6% 21.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	45% 0.59mg	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	34% 136μg	17% 68μg	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	268% 241mg	26.2% 23.6mg	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	5.44% 0.82mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33.8% 0.3mg	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	5.67% 0.45mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	30% 0.69mg	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	9.07% 63.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.3% 1084mg	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	10.6% 393g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Boiled Onions with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges vs Boiled Onions with Salt:

• 1 pound of Oranges has 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled Onions with Salt.
• While 1 lb of Boiled and Drained Onions with Salt contains 2.2 times more Vitamin B6 than Raw Oranges.
• 1 pound of Boiled Onions with Salt have insufficient amounts of Vitamin B2
• Both Raw Oranges as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Oranges vs Boiled Onions with Salt:

• 1 pound of Oranges has 1.8 times more Calcium than Boiled Onions with Salt.
• While 1 lb of Boiled and Drained Onions with Salt contains 1.5 times more Copper, 2.4 times more Iron, 6.1 times more Manganese, 2.5 times more Phosphorus and more Sodium than Raw Oranges.
• Both Oranges and Boiled Onions with Salt contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Oranges as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 1.2 times more Carbohydrate, 2 times more Sugars and 1.7 times more Fiber than Boiled Onions with Salt.
• While 1 lb of Boiled and Drained Onions with Salt contains 1.4 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Protein
• Both Raw Oranges as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.