Comparing Nutrients in 7 ounces Onions VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Onions	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	17% 22g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	24% 17.4g	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	3.53% 2.56g	6.65% 4.82g	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	% 3.9g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 8.06g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Onions	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	4.73% 0.062mg	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	9.43% 37.7μg	12% 47.6μg	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	16.3% 14.7mg	66.4% 59.7mg	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	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	1.55% 62μg	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	5.2% 0.42mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	1.8% 0.042mg	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	8.22% 57.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Onions versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Onions vs Canned Orange Juice:

• 7 ounces of Onions have 1.3 times more Vitamin B2 and 3.9 times more Vitamin B6 than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Onions.
• Both Onions and Canned Orange Juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Raw Onions as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Onions vs Canned Orange Juice:

• 7 ounces of Onions have 2.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 6.1 times more Manganese and 1.7 times more Phosphorus than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.3 times more Potassium than Raw Onions.
• Both Onions and Canned Orange Juice contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Onions as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions have 5.7 times more Fiber than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.1 times more Sugars and 1.9 times more Fructose than Raw Onions.
• Both Onions and Canned Orange Juice offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Onions as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.