Comparing Nutrients in 1 pound Oranges with Peel VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Oranges with Peel	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	14% 18.2g	130g per day for Men 19-50 years
Sugars	NA	13.8% 9.98g	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	53.7% 20.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	48% 0.62mg	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	11.3% 45.4μg	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	358% 322mg	21.7% 19.5mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	27.7% 0.25mg	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	45.4% 3.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 373g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Onions with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Canned Onions with Liquids:

• 1 pound of Oranges with Peel has 3.1 times more Vitamin B1, 8.3 times more Vitamin B2, 8.2 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B9 and 16.5 times more Vitamin C than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• 1 pound of Canned Onions with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Canned Onions with Liquids:

• 1 pound of Oranges with Peel has 1.6 times more Calcium, 6.2 times more Iron, 2.3 times more Magnesium and 1.8 times more Potassium than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.3 times more Phosphorus, 185.5 times more Sodium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Onions with Liquids contain similar levels of Copper and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Raw Oranges with Peel as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.3 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Fiber and 1.5 times more Protein than Canned Onions with Liquids.
• 1 pound of Canned Onions with Liquids provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Onions Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.