Comparing Nutrients in 5 ounces Navel Oranges VS Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Onions	10%	2%	88%

Macro Nutrients

	Navel Oranges	Onions	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	10% 13.2g	130g per day for Men 19-50 years
Sugars	16.6% 12g	8.3% 6g	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	4.4% 3.2g	2.52% 1.83g	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	% 2.8g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.4g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	8.03% 0.096mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13% 0.17mg	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	12% 48μg	6.73% 27μg	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	93% 83.8mg	11.7% 10.5mg	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	1.4% 0.21mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Onions	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.56μg	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	2.3% 0.18mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	7.95% 0.18mg	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	4.66% 32.6mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Onions:

• Raw Navel Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9, 8 times more Vitamin C and 7.5 times more Vitamin E than Raw Onions.
• While Raw Onions contain 1.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Onions have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Onions:

• Raw Navel Oranges have 1.9 times more Calcium than Raw Onions.
• While Raw Onions contain 1.6 times more Iron, 4.4 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Onions have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Onions have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.2 times more Energy, 1.3 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fructose and 1.3 times more Fiber than Raw Onions.
• Both Raw Navel Oranges and Raw Onions have similar amounts of Protein per 5 oz.
• Both Raw Navel Oranges as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.