Comparing Nutrients in 5 ounces Sauteed Yellow Onions VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sauteed Yellow Onions	Oranges with Peel	Recommended Dietary Allowance
Energy	6% 174kcal	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	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	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Oranges with Peel per 5 oz

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

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

• 5 ounces of Sauteed Yellow Onions have 2.2 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 13.5 times more Vitamin B3, 1.9 times more Vitamin B5, 15 times more Vitamin B9 and 39.4 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9

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

• 5 ounces of Sauteed Yellow Onions have 1.5 times more Phosphorus than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.5 times more Calcium, 3.4 times more Copper, 3 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Sauteed Yellow Onions as well as Raw Oranges with Peel lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sauteed Yellow Onions have 2 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 Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Sauteed Yellow Onions.
• 5 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6