Comparing Nutrients in 1 pound Oranges with Peel VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	9.85% 286kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 9.53g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	9.07% 8.16mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	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	4.54% 0.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 373g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sauteed Yellow Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Sauteed Yellow Onions:

• 1 pound of Oranges with Peel has 2 times more Vitamin B1, 1.2 times more Vitamin B2, 13.5 times more Vitamin B3, 1.9 times more Vitamin B5, 15 times more Vitamin B9 and 39.4 times more Vitamin C than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• 1 pound of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9

Comparing minerals per 1 pound for Oranges with Peel vs Sauteed Yellow Onions:

• 1 pound of Oranges with Peel has 3.5 times more Calcium, 3.4 times more Copper, 3 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 1.5 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Sauteed Yellow Onions contain similar levels of Water per one pound.
• 1 pound of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Raw Oranges with Peel as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2 times more Energy, 36 times more Fat, 42.2 times more Saturated Fat, 41.3 times more Omega 3 and 109.3 times more Omega 6 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Sauteed Yellow Onions provide inadequate amounts of Protein