Comparing Nutrients in 7 ounces Canned Orange Juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 1.6g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	31.6% 0.41mg	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% 47.6μg	0.99% 3.97μg	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	66.4% 59.7mg	3.97% 3.57mg	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	2.65% 0.4mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	8.8% 0.2mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sauteed Yellow Onions per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 12 times more Vitamin B9 and 16.7 times more Vitamin C than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B6, 3.4 times more Vitamin E and 216 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Orange Juice have 1.3 times more Copper and 1.4 times more Potassium than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 2 times more Calcium, 2.7 times more Iron, 4.9 times more Manganese and 1.9 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.4 times more Carbohydrate and 1.6 times more Fructose than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 2.6 times more Energy, 72 times more Fat, 82.1 times more Saturated Fat, 94.3 times more Omega 3, 178.1 times more Omega 6 and 5.7 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions provide inadequate amounts of Protein in seven ounces.