Comparing Nutrients in 7 ounces Oranges with Peel VS Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Onions	10%	2%	88%

Macro Nutrients

	Oranges with Peel	Onions	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	16.3% 14.7mg	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	Onions	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	5.2% 0.42mg	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	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	6.24% 43.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Onions per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.6 times more Vitamin C than Onions.
• While 7 oz of Raw Onions contain 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Onions have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Onions have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Potassium than Onions.
• While 7 oz of Raw Onions contain 1.3 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Onions contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Onions lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Energy, 1.7 times more Carbohydrate and 2.6 times more Fiber than Onions.
• 7 ounces of Onions provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Onions provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Onions

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants which can support immune health, digestion, and skin health. On the other hand, onions are rich in antioxidants, vitamins, and minerals that can help reduce inflammation, support heart health, and boost immunity. Both oranges with peel and onions offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both oranges with peel and onions can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while onions are rich in prebiotic fibers that support gut health. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can help you lose weight by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced and varied diet for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Oranges with peel are a good source of vitamin C and fiber, which can support overall health and immune function. On the other hand, onions are rich in antioxidants and anti-inflammatory compounds that can help reduce muscle soreness and promote recovery. Both foods can be beneficial for muscle development, but it is important to also include sources of protein, healthy fats, and carbohydrates in your diet to support muscle growth and repair.

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

Oranges with peel generally have a higher environmental impact compared to onions due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and typically need more land to cultivate compared to onions. Additionally, the transportation of oranges, especially if they are not grown locally, can contribute to higher carbon emissions. On the other hand, onions are known to be more water-efficient and can be grown in a variety of climates, reducing their overall environmental impact.