Comparing Nutrients in 100 grams Sauteed Yellow Onions VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Navel Oranges	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	0.14% 0.023g	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	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 4.3g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.33% 0.039mg	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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	1.26% 0.029mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.32% 86g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 2.6 times more Vitamin B6, 4.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1, 11.5 times more Vitamin B3, 1.5 times more Vitamin B5, 17 times more Vitamin B9 and 32.8 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Navel Oranges have similar amounts of Vitamin B2 per 100 g.
• Both Sauteed Yellow Onions as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 100 g.

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

• Sauteed Yellow Onions have 2.1 times more Iron, 3.5 times more Manganese, 1.4 times more Phosphorus and 2.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Calcium and 2.3 times more Copper than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Navel Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Yellow Onions have 2.5 times more Energy, 72 times more Fat, 86.9 times more Saturated Fat, 73.3 times more Omega 3 and 209.1 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Carbohydrate, 1.5 times more Fructose and 1.3 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Navel Oranges have similar amounts of Protein per 100 g.
• Both Sauteed Yellow Onions as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 100 g.