Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.63% 0.099mg	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	14% 55.3μg	4.6% 18.4μg	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	76.4% 68.7mg	8.03% 7.23mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	3.78% 0.034mg	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	1.6% 0.13mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	2.47% 0.057mg	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	3.44% 24mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cooked Frozen Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cooked Frozen Onions:

• 5 ounces of Valencia Oranges have 5.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 3 times more Vitamin B9 and 9.5 times more Vitamin C than Cooked Frozen Onions.
• Both Valencia Oranges and Cooked Frozen Onions provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Frozen Onions:

• 5 ounces of Valencia Oranges have 1.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 8.5 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Onions.
• While 5 oz of Boiled and Drained Frozen Onions contain 3.8 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Onions contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron
• 5 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Onions lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.8 times more Carbohydrate and 1.8 times more Fiber than Cooked Frozen Onions.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.