Comparing Nutrients in 5 ounces Valencia Oranges VS Sauteed Yellow Onions

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	22.6% 0.29mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	2.83% 2.55mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	2.68% 0.024mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	6.3% 0.14mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.07% 113g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 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.
• While Sauteed Yellow Onions contain 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sauteed Yellow Onions have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Valencia Oranges as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Carbohydrate and 1.5 times more Fiber than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 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.
• Both Raw Valencia Oranges and Sauteed Yellow Onions have similar amounts of Protein per 5 oz.
• Both Raw Valencia Oranges as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 5 oz.