Comparing Nutrients in 7 ounces Fresh Orange juice VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Onion Powder	11%	3%	86%

Macro Nutrients

	Fresh Orange juice	Onion Powder	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	121% 157g	130g per day for Men 19-50 years
Sugars	23% 16.7g	18% 13g	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	5.8% 4.2g	4.57% 3.3g	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	% 3.6g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 7.68g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Onion Powder	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	110% 1.42mg	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	15% 59.5μg	31.8% 127μg	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	110% 99mg	51.6% 46.4mg	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	0.53% 0.079mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Onion Powder	Recommended Dietary Allowance
Calcium	2.2% 22mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	130% 1.17mg	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	4.96% 0.4mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	112% 2.58mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Onion Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Onion Powder:

• 7 ounces of Fresh Orange juice have 1.2 times more Vitamin B3 and 2.1 times more Vitamin C than Onion Powder.
• While 7 oz of Onion Powder Spices contain 5.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B5, 18 times more Vitamin B6, 2.1 times more Vitamin B9 and 41 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Orange juice as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Onion Powder:

• 7 ounces of Fresh Orange juice have 16.4 times more Water than Onion Powder.
• While 7 oz of Onion Powder Spices contain 34.9 times more Calcium, 13.4 times more Copper, 19.5 times more Iron, 10.3 times more Magnesium, 92.9 times more Manganese, 18.9 times more Phosphorus, 4.9 times more Potassium, 143 times more Selenium, 73 times more Sodium and 81 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.3 times more Sugars and 1.3 times more Fructose than Onion Powder.
• While 7 oz of Onion Powder Spices contain 7.6 times more Energy, 7.6 times more Carbohydrate, 76 times more Fiber and 14.9 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Onion Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.