Comparing Nutrients in 500 calories Navel Oranges VS Frozen Whole Onions

Weight per 500 calories

• Navel Oranges: 1020g
• Frozen Whole Onions: 1429g

Navel Oranges have 1.4 times more energy per 100g than Frozen Whole Onions. It has low energy density when compared to other foods. Frozen Whole Onions, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Whole Onions?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Navel Oranges	Frozen Whole Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	120% 86.7g	75% 54.4g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	64% 24.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	102% 1.33mg	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	86.7% 347μg	75% 300μg	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	670% 603mg	127% 114mg	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	10.2% 1.53mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.76% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	44% 439mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	79.4% 0.71mg	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	16.6% 1.33mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	77.6% 1.8mg	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	33.5% 235mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	35% 1289g	3700g per day for Men 19-50 years

Navel Oranges VS Frozen Whole Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Whole Onions?

Lets compare vitamin content per 500 calories of Navel Oranges vs Frozen Whole Onions:

• 500 calories of Navel Oranges have more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin C and 5.4 times more Vitamin E than Frozen Whole Onions.
• While 500 kcal of Frozen Whole Onions, Unprepared contain 1.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Onions provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Frozen Whole Onions have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Frozen Whole Onions:

• 500 kcal of Frozen Whole Onions, Unprepared contain 1.8 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.4 times more Phosphorus, more Selenium, 2.1 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Onions contain similar levels of Calcium and Potassium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.6 times more Sugars than Frozen Whole Onions.
• While 500 kcal of Frozen Whole Onions, Unprepared contain 1.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Whole Onions offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Navel Oranges as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.