Comparing Nutrients in 7 ounces Sweet Onions VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Sweet Onions	Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	18% 23.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	25.6% 18.6g	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	5.53% 4g	NA	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	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	11.4% 45.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	117% 106mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	9.92% 0.089mg	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	6.45% 0.52mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	2.16% 0.05mg	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	7.65% 53.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Onions vs Oranges:

• Raw Sweet Onions have 2.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, 11.1 times more Vitamin C and 9 times more Vitamin E than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sweet Onions vs Oranges:

• Raw Sweet Onions have 1.2 times more Copper, 2.6 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 1.5 times more Potassium than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars and 2.7 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Oranges have similar amounts of Protein per 7 oz.
• Both Raw Sweet Onions as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.