Comparing Nutrients in 300 calories Navel Oranges VS Sauteed Yellow Onions

Weight per 300 calories

• Navel Oranges: 612g
• Sauteed Yellow Onions: 244g

Sauteed Yellow Onions have 2.5 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Sauteed Yellow Onions?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Navel Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	4.98% 3.6g	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	% 12g	% 5.12g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 1.98g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	11% 4.15g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	9.96% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	39% 0.5mg	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	52% 208μg	1.2% 4.88μg	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	402% 362mg	4.88% 4.4mg	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	6.12% 0.92mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	26.3% 263mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	4.6% 0.041mg	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	9.95% 0.8mg	8.23% 0.66mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	11% 0.25mg	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	20% 141mg	11.5% 80.5mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	14.2% 526g	5.27% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Sauteed Yellow Onions:

• Raw Navel Oranges have 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 28.8 times more Vitamin B3, 3.8 times more Vitamin B5, 42.7 times more Vitamin B9 and 82.4 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Sauteed Yellow Onions have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Navel Oranges as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Sauteed Yellow Onions:

• Raw Navel Oranges have 5.4 times more Calcium, 5.8 times more Copper, 1.2 times more Iron, 3.1 times more Magnesium, 1.7 times more Phosphorus, 3.1 times more Potassium and 2.7 times more Water than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.4 times more Manganese than Raw Navel Oranges.
• Both Raw Navel Oranges and Sauteed Yellow Onions have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 4 times more Carbohydrate, 3.8 times more Fructose, 3.2 times more Fiber and 2.4 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 28.7 times more Fat, 34.6 times more Saturated Fat, 29.2 times more Omega 3 and 83.3 times more Omega 6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Sauteed Yellow Onions have similar amounts of Energy per 300 kcal.
• Both Raw Navel Oranges as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 300 kcal.