Comparing Nutrients in 100 grams Canned Orange Juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.62% 47kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	3.35% 2.43g	2.04% 1.48g	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	% 2.27g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.81g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	16% 0.21mg	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	6% 24μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.4% 30mg	2% 1.8mg	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	1.33% 0.2mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	1% 10mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	4.43% 0.1mg	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	2.43% 17mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Sauteed Yellow Onions:

• 100 grams of Canned Orange Juice have 12 times more Vitamin B9 and 16.7 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B6, 3.4 times more Vitamin E and 216 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Sauteed Yellow Onions:

• 100 grams of Canned Orange Juice have 1.3 times more Copper and 1.4 times more Potassium than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 2 times more Calcium, 2.7 times more Iron, 4.9 times more Manganese and 1.9 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Yellow Onions contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.4 times more Carbohydrate and 1.6 times more Fructose than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 2.6 times more Energy, 72 times more Fat, 82.1 times more Saturated Fat, 94.3 times more Omega 3, 178.1 times more Omega 6 and 5.7 times more Fiber than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Sauteed Yellow Onions provide inadequate amounts of Protein in 100 grams.