Comparing Nutrients in 7 ounces Valencia Oranges VS Onions

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Onions	10%	2%	88%

Macro Nutrients

	Valencia Oranges	Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	NA	3.53% 2.56g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	18.3% 0.24mg	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	19.3% 77.4μg	9.43% 37.7μg	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	107% 96mg	16.3% 14.7mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Onions	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	2.23% 0.18mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	11% 0.26mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.78% 177g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B9 and 6.6 times more Vitamin C than Raw Onions.
• While Raw Onions contain 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Onions:

• Raw Valencia Oranges have 1.7 times more Calcium and 1.2 times more Potassium than Raw Onions.
• While Raw Onions contain 2.3 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Onions have similar amounts of Copper, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.2 times more Energy, 4 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Onions.
• Both Raw Valencia Oranges and Raw Onions have similar amounts of Protein per 7 oz.
• Both Raw Valencia Oranges as well as Raw Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.