Comparing Nutrients in 300 calories Valencia Oranges VS Cooked Frozen Chopped Onions with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked Frozen Chopped Onions with Salt: 1154g

Valencia Oranges have 1.9 times more energy per 100g than Cooked Frozen Chopped Onions with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Onions, drained with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Frozen Chopped Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.44% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	53.3% 69.2g	130g per day for Men 19-50 years
Sugars	NA	46% 33.5g	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	40.3% 15.3g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	61.2% 0.8mg	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	59.7% 239μg	37.5% 150μg	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	330% 297mg	33.3% 30mg	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	NA	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	24.4% 0.22mg	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	6.9% 0.55mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	35.6% 0.82mg	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	15% 104mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	7.34% 0.81mg	11mg per day for Men 19-50 years
Water	14.3% 529g	28.8% 1064g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked Frozen Chopped Onions With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked Frozen Chopped Onions with Salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cooked Frozen Chopped Onions with Salt:

• 300 calories of Valencia Oranges have more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.9 times more Vitamin C than Cooked Frozen Chopped Onions with Salt.
• While 300 kcal of Boiled Chopped Frozen Onions, drained with Salt contain 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Chopped Onions with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Boiled Chopped Frozen Onions, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Cooked Frozen Chopped Onions with Salt:

• 300 calories of Valencia Oranges have 1.3 times more Calcium than Cooked Frozen Chopped Onions with Salt.
• While 300 kcal of Boiled Chopped Frozen Onions, drained with Salt contain 6.3 times more Iron, 5.8 times more Manganese, 2.1 times more Phosphorus, more Sodium, 2.2 times more Zinc and 2 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Chopped Onions with Salt contain similar levels of Copper, Magnesium and Potassium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 4.2 times more Omega 3 than Cooked Frozen Chopped Onions with Salt.
• While 300 kcal of Boiled Chopped Frozen Onions, drained with Salt contain 1.3 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Chopped Onions with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.