Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Onions	Valencia Oranges	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.07% 6.6g	9.15% 12g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	4.85% 0.063mg	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	3.25% 13μg	9.75% 39μg	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	2.9% 2.6mg	54% 48.5mg	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	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	4.1% 0.037mg	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	3.75% 0.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	1% 0.023mg	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	2.7% 19mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Onions vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 18.7 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Boiled Chopped Frozen Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Onions vs Valencia Oranges:

• Boiled Chopped Frozen Onions have 3.3 times more Iron and 3.1 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 100 g.
• Both Boiled Chopped Frozen Onions as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges contain 1.8 times more Energy, 8 times more Omega 3, 1.8 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.