Comparing Nutrients in 7 ounces Navel Oranges VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Navel Oranges	Sweet Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.5% 15g	130g per day for Men 19-50 years
Sugars	23.3% 17g	13.7% 9.96g	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	6.16% 4.47g	5.53% 4g	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	% 3.9g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.43g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sweet 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	11.2% 0.13mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20% 0.26mg	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	17% 67.5μg	11.4% 45.6μg	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	130% 117mg	10.6% 9.53mg	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% 0.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweet Onions	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.3% 0.11mg	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	3.22% 0.26mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.56% 0.15mg	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	6.52% 45.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sweet Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 12.3 times more Vitamin C than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.6 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sweet Onions:

• 7 ounces of Navel Oranges have 2.2 times more Calcium, 1.2 times more Magnesium and 1.4 times more Potassium than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.4 times more Copper, 2 times more Iron and 2.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Sweet Onions contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Sweet Onions lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Fiber than Sweet Onions.
• Both Navel Oranges and Sweet Onions offer comparable quantities of Fructose per seven ounces.
• Both Raw Navel Oranges as well as Raw Sweet Onions provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sweet Onions

What are the health benefits of Navel Oranges compared to Sweet Onions?

Navel oranges are rich in vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Sweet onions, on the other hand, are a good source of vitamin C, fiber, and antioxidants as well, which can help reduce inflammation and promote heart health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Sweet Onions?

Both navel oranges and sweet onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are slightly higher in natural sugars compared to sweet onions. Therefore, incorporating more sweet onions into your diet may be a better option for weight loss as they are lower in calories and sugars. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals.

Should I eat more Navel Oranges or more Sweet Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both navel oranges and sweet onions are not significant sources of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Sweet Onions?

Navel oranges have a higher environmental impact compared to sweet onions due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, whereas onions have lower water and pesticide requirements. Additionally, oranges are typically transported longer distances than onions, leading to higher carbon emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both navel oranges and sweet onions.