Comparing Nutrients in 300 calories Onion Powder VS Valencia Oranges

Weight per 300 calories

• Onion Powder: 88g
• Valencia Oranges: 612g

Onion Powder has 7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Onion Powder or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Onion Powder	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	2.03% 1.47g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	35% 13.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.6% 0.63mg	29.7% 0.39mg	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	14% 56.3μg	59.7% 239μg	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	23% 20.6mg	330% 297mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	33.8% 338mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	25% 0.23mg	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	43% 3.43mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	23.7% 99mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	6.12% 0.14mg	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	40.5% 283mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.3% 64.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.56mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.74g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Onion Powder vs Valencia Oranges:

• Onion Powder Spices have 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4.2 times more Vitamin B9 and 14.4 times more Vitamin C than Onion Powder Spices.
• Both Onion Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Onion Powder vs Valencia Oranges:

• Onion Powder Spices have 1.4 times more Calcium, 2.3 times more Copper, 6.2 times more Iron, 1.6 times more Magnesium, 8.1 times more Manganese, 2.7 times more Phosphorus, more Sodium and 9.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium and 111.5 times more Water than Onion Powder Spices.

Comparison of macro-nutrients per 300 calories:

• Onion Powder Spices have 1.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.4 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder Spices and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Onion Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.