Comparing Nutrients in 7 ounces Florida Oranges VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Onion Powder	11%	3%	86%

Macro Nutrients

	Florida Oranges	Onion Powder	Recommended Dietary Allowance
Energy	3.15% 91kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	121% 157g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 7.68g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	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

	Florida Oranges	Onion Powder	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Onion Powder	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Onion Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Onion Powder:

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B3 and 1.9 times more Vitamin C than Onion Powder.
• While 7 oz of Onion Powder Spices contain 4.6 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5, 14.1 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges 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 Florida Oranges vs Onion Powder:

• 7 ounces of Florida Oranges have 16.2 times more Water than Onion Powder.
• While 7 oz of Onion Powder Spices contain 8.9 times more Calcium, 15.1 times more Copper, 43.3 times more Iron, 11.3 times more Magnesium, 54.2 times more Manganese, 26.8 times more Phosphorus, 5.8 times more Potassium, 28.6 times more Selenium, more Sodium and 50.6 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.4 times more Sugars than Onion Powder.
• While 7 oz of Onion Powder Spices contain 7.4 times more Energy, 6.9 times more Carbohydrate, 6.3 times more Fiber and 14.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Onion Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.