Comparing Nutrients in 500 calories Onion Powder VS Navel Oranges

Weight per 500 calories

• Onion Powder: 147g
• Navel Oranges: 1020g

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

Which food has more nutrients per 500 calories - Onion Powder or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Onion Powder	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	98% 128g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	120% 86.7g	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	3.38% 2.45g	31.7% 23g	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	% 1.07g	% 20g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 43.7g	g per day for Men 19-50 years
Fiber	58.7% 22.3g	59% 22.4g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.02% 0.12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	62% 0.81mg	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	23.5% 94μg	86.7% 347μg	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	38% 34.3mg	670% 603mg	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	2.64% 0.4mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Navel Oranges	Recommended Dietary Allowance
Calcium	56.3% 563mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	44.2% 0.4mg	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	71.5% 5.7mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	13% 0.3mg	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	67.4% 472mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	42.5% 1444mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Onion Powder vs Navel Oranges:

• Onion Powder Spices have 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 4.4 times more Vitamin B2, 9.2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.7 times more Vitamin B9, 17.6 times more Vitamin C and 3.9 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Raw Navel Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Onion Powder Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Onion Powder vs Navel Oranges:

• Onion Powder Spices have 1.3 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, more Selenium, 10.5 times more Sodium and 7.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 111 times more Water than Onion Powder Spices.
• Both Onion Powder Spices and Raw Navel Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Onion Powder Spices have 1.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.2 times more Omega 3, 8.9 times more Sugars and 9.4 times more Fructose than Onion Powder Spices.
• Both Onion Powder Spices and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Onion Powder Spices as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.