Comparing Nutrients in 500 calories Canned Orange Juice VS Frozen Chopped Onions

Weight per 500 calories

• Canned Orange Juice: 1064g
• Frozen Chopped Onions: 1724g

Canned Orange Juice has 1.6 times more energy per 100g than Frozen Chopped Onions. It has low energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Frozen Chopped Onions?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Canned Orange Juice	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 118g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	81.7% 31g	38g per day for Men 19-50 years
Protein	13% 7.23g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	99% 1.3mg	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	64% 255μg	73.3% 293μg	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	356% 320mg	63.2% 57mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	10.6% 106mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	55.5% 1.28mg	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	26% 181mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.2% 933g	43% 1586g	3700g per day for Men 19-50 years

Canned Orange Juice VS Frozen Chopped Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Frozen Chopped Onions?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Frozen Chopped Onions:

• 500 calories of Canned Orange Juice have 2.8 times more Vitamin A and 5.6 times more Vitamin C than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 2.1 times more Vitamin B2 and 3.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Chopped Onions provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Frozen Chopped Onions have insufficient amounts of Vitamin A
• Both Unsweetened Canned Orange Juice as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Frozen Chopped Onions:

• 500 kcal of Frozen Chopped Onions, Unprepared contain 2.8 times more Calcium, 1.4 times more Copper, 5.3 times more Iron, 5.7 times more Manganese, 2.1 times more Phosphorus, 6.5 times more Selenium, 4.9 times more Sodium, 2.8 times more Zinc and 1.7 times more Water than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Chopped Onions contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Chopped Onions, Unprepared contain 9.7 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Chopped Onions offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.