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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	2.83% 2.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.07% 113g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Sauteed Yellow Onions:

• 5 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.2 times more Vitamin B2, 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.
• While 5 oz of Sauteed Yellow Onions contain 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9

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

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

Comparison of macro-nutrients per 5 ounces:

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