Comparing Nutrients in 100 grams Sauteed Yellow Onions VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Oranges	7%	2%	91%

Macro Nutrients

	Sauteed Yellow Onions	Oranges	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.05% 7.86g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	2.04% 1.48g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.6% 0.06mg	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	0.5% 2μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	59% 53.2mg	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	4.53% 0.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	5% 0.045mg	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	3.38% 0.27mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	1.1% 0.025mg	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	4.7% 33mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sauteed Yellow Onions vs Oranges:

• Sauteed Yellow Onions have 3.5 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B1, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 15 times more Vitamin B9 and 29.6 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Oranges have similar amounts of Vitamin B2 per 100 g.
• Both Sauteed Yellow Onions as well as Raw Oranges have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Sauteed Yellow Onions vs Oranges:

• Sauteed Yellow Onions have 2.7 times more Iron, 4.1 times more Manganese, 2.4 times more Phosphorus and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium, 2.6 times more Copper and 1.4 times more Potassium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Oranges have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Yellow Onions have 2.6 times more Energy, 90 times more Fat, 98.5 times more Saturated Fat, 94.3 times more Omega 3 and 267.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Oranges have similar amounts of Protein per 100 g.
• Both Sauteed Yellow Onions as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 100 g.