Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Chopped Frozen Onions	Oranges with Peel	Recommended Dietary Allowance
Energy	0.97% 28kcal	2.17% 63kcal	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	12% 15.5g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	NA	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Onions versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Oranges with Peel contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 27.3 times more Vitamin C than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled Chopped Frozen Onions as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 g of Raw Oranges with Peel contain 4.4 times more Calcium, 3 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium and 1.8 times more Potassium than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Oranges with Peel contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Onions as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Oranges with Peel contain 2.3 times more Energy, 2.4 times more Carbohydrate, 2.5 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Onions as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.