Comparing Nutrients in 5 ounces Florida Oranges VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	8.57% 11g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	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	3.54% 0.57mg	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	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.48% 0.034mg	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	2.43% 17mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.07% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sauteed Yellow Onions per 5 oz

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

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

• 5 ounces of Florida Oranges have 2 times more Vitamin B1, 10.8 times more Vitamin B3, 1.5 times more Vitamin B5, 8.5 times more Vitamin B9 and 25 times more Vitamin C than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 4.1 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Sauteed Yellow Onions provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Florida Oranges as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Florida Oranges have 2.2 times more Calcium, 2.3 times more Copper and 1.3 times more Potassium than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 3 times more Iron, 4.3 times more Manganese and 2.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Sauteed Yellow Onions contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Raw Florida Oranges as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.5 times more Carbohydrate and 1.4 times more Fiber than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 2.7 times more Energy, 51.4 times more Fat, 59.1 times more Saturated Fat, 60 times more Omega 3 and 155.2 times more Omega 6 than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Florida Oranges as well as Sauteed Yellow Onions provide inadequate amounts of Protein in five ounces.