Comparing Nutrients in 300 calories Sweet Onions VS Oranges

Weight per 300 calories

• Sweet Onions: 938g
• Oranges: 638g

Raw Oranges have 1.5 times more energy per unit of mass than Raw Sweet Onions, which is low in comparison to other foods. Sweet Onions having low energy density.

Which food has more nutrients per 300 calories - Sweet Onions or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Onions	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	57.7% 75g	130g per day for Men 19-50 years
Sugars	65% 47g	82.3% 59.7g	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	26% 19g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 6.75g	NA	g per day for Men 19-50 years
Fiber	22.2% 8.44g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	29.5% 0.38mg	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	54% 216μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	377% 340mg	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	1.25% 0.19mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Oranges	Recommended Dietary Allowance
Calcium	18.8% 188mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	32% 0.29mg	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	30.5% 2.44mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	6.94% 0.16mg	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	36% 253mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	23% 855g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Onions vs Oranges:

• Raw Sweet Onions have 3.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 7.5 times more Vitamin C and 6.1 times more Vitamin E than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweet Onions vs Oranges:

• Raw Sweet Onions have 1.8 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Selenium, more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Onions have 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars and 1.8 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.