Comparing Nutrients in 5 ounces Sauteed Yellow Onions VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Sauteed Yellow Onions	Chilled Orange Juice	Recommended Dietary Allowance
Energy	6% 174kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	16.2% 11.8g	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	2.9% 2.1g	4.36% 3.16g	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	% 2.98g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 5.7g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	8.3% 0.11mg	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	0.71% 2.83μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.83% 2.55mg	53% 47.6mg	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	6.43% 0.96mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	6.6% 0.06mg	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	4.8% 0.38mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	1.4% 0.033mg	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	6.7% 46.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Chilled Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Sauteed Yellow Onions versus 5 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sauteed Yellow Onions vs Chilled Orange Juice:

• 5 ounces of Sauteed Yellow Onions have 2.7 times more Vitamin B6, 3.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 9.5 times more Vitamin B9 and 18.7 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Chilled Orange Juice provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B3 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sauteed Yellow Onions vs Chilled Orange Juice:

• 5 ounces of Sauteed Yellow Onions have 1.8 times more Calcium, 2.1 times more Iron, 4.4 times more Manganese and 1.9 times more Phosphorus than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 2.5 times more Copper and 1.3 times more Potassium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Chilled Orange Juice contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Sauteed Yellow Onions as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sauteed Yellow Onions have 2.5 times more Energy, 90 times more Fat, 105.5 times more Saturated Fat, 94.3 times more Omega 3, 209.1 times more Omega 6 and 5.7 times more Fiber than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Carbohydrate and 1.5 times more Fructose than Sauteed Yellow Onions.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Sauteed Yellow Onions as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Protein in five ounces.