Comparing Nutrients in 5 ounces Sauteed Yellow Onions VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sauteed Yellow Onions	Valencia Oranges	Recommended Dietary Allowance
Energy	6% 174kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	2.9% 2.1g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	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	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sauteed Yellow Onions vs Valencia Oranges:

• Sauteed Yellow Onions have 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B1, 7.4 times more Vitamin B3, 1.5 times more Vitamin B5, 19.5 times more Vitamin B9 and 26.9 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Valencia Oranges have similar amounts of Vitamin B2 per 5 oz.
• Both Sauteed Yellow Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sauteed Yellow Onions vs Valencia Oranges:

• Sauteed Yellow Onions have 3 times more Iron, 4.4 times more Manganese, 1.9 times more Phosphorus and 3.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium, 2.2 times more Copper and 1.3 times more Potassium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sauteed Yellow Onions have 2.5 times more Energy, 36 times more Fat, 42.2 times more Saturated Fat, 41.3 times more Omega 3 and 109.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 1.5 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
• Both Sauteed Yellow Onions as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.