Comparing Nutrients in 100 grams Chilled Orange Juice VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Chilled Orange Juice	Boiled Onions	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	7.8% 10g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	6.52% 4.73g	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	3.08% 2.23g	2% 1.44g	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	% 2.08g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 1.1g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	9.92% 0.13mg	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	4.75% 19μg	3.75% 15μg	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	37.3% 33.6mg	5.78% 5.2mg	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	1.33% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Onions	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	7.44% 0.067mg	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	1.63% 0.13mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.65% 0.15mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Onions per 100 g

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

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Boiled Onions:

• 100 grams of Chilled Orange Juice have 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 6.5 times more Vitamin C than Boiled Onions.
• While 100 g of Boiled and Drained Onions contain 1.7 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Onions provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Onions have insufficient amounts of Vitamin B2
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Boiled Onions:

• 100 g of Boiled and Drained Onions contain 2 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 6.7 times more Manganese and 2.1 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Onions contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Onions lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 1.8 times more Sugars and 1.5 times more Fructose than Boiled Onions.
• While 100 g of Boiled and Drained Onions contain 4.7 times more Fiber and 2 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Onions offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.