Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Chopped Frozen Onions:
Raw Navel Oranges have more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B9, 22.7 times more Vitamin C and 15 times more Vitamin E than Boiled Chopped Frozen Onions.
Both Raw Navel Oranges and Boiled Chopped Frozen Onions have similar amounts of Vitamin B6 per 7 oz.
Both Raw Navel Oranges as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Navel Oranges vs Cooked Chopped Frozen Onions:
Raw Navel Oranges have 2.7 times more Calcium, 2.1 times more Copper, 1.8 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Potassium than Boiled Chopped Frozen Onions.
While Boiled Chopped Frozen Onions contain 2.3 times more Iron and 2.4 times more Manganese than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled Chopped Frozen Onions have similar amounts of Water per 7 oz.
Both Raw Navel Oranges as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium and Zinc in 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Navel Oranges have 1.8 times more Energy, 1.9 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Fiber than Boiled Chopped Frozen Onions.
Both Raw Navel Oranges and Boiled Chopped Frozen Onions have similar amounts of Protein per 7 oz.
Both Raw Navel Oranges as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.