Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Oranges with Peel	Frozen Whole Onions	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	13% 16.8g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.56g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	10.4% 41.7μg	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	157% 141mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.099mg	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	20% 1.6mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	10.8% 0.25mg	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	6.24% 43.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Whole Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Whole Onions:

• 7 ounces of Oranges with Peel have 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 8.9 times more Vitamin C than Frozen Whole Onions.
• Both Oranges with Peel and Frozen Whole Onions provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Whole Onions:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium and 1.4 times more Potassium than Frozen Whole Onions.
• Both Oranges with Peel and Frozen Whole Onions contain similar levels of Copper, Phosphorus and Water per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.8 times more Energy, 1.8 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Frozen Whole Onions.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Whole Onions

What are the health benefits of Oranges with Peel compared to Frozen Whole Onions?

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. On the other hand, frozen whole onions are a good source of vitamin C, fiber, and antioxidants, which can help reduce inflammation and support heart health. Both options offer health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Oranges with Peel or Frozen Whole Onions?

Both oranges with peel and frozen whole onions can be part of a healthy weight loss diet due to their high fiber and nutrient content. Oranges with peel provide more fiber and vitamin C, while onions offer antioxidants and anti-inflammatory properties. However, the key to weight loss is creating a calorie deficit by consuming fewer calories than you burn. Incorporating a variety of whole plant foods, along with regular physical activity, is essential for successful weight loss.

Should I eat more Oranges with Peel or more Frozen Whole Onions to gain more muscles while training consistently?

Both oranges with peel and frozen whole onions can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. On the other hand, onions are rich in antioxidants and anti-inflammatory compounds that can support overall muscle health. It is important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and overall health.

What is the environmental impact of producing Oranges with Peel compared to Frozen Whole Onions?

Oranges with peel have a higher environmental impact compared to frozen whole onions. The production of oranges requires more water, energy, and resources, as well as transportation emissions due to their perishable nature. On the other hand, frozen whole onions have a lower environmental footprint as they are processed and frozen at peak freshness, reducing food waste and preserving nutrients. Choosing frozen whole onions over oranges can help reduce your carbon footprint and support sustainable food choices.