Comparing Nutrients in 100 grams Fresh Orange juice VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.55% 45kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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% 10.4g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0.81g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	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

	Fresh Orange juice	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	1.1% 11mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	1.9% 0.017mg	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	2.5% 0.2mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	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	5.9% 200mg	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	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Fresh 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 Fresh Orange juice vs Sauteed Yellow Onions:

• 100 grams of Fresh Orange juice have 1.8 times more Vitamin B1, 10.8 times more Vitamin B3, 15 times more Vitamin B9 and 27.8 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.4 times more Vitamin B2, 5.2 times more Vitamin B6, 17 times more Vitamin E and 216 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Orange juice as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Sauteed Yellow Onions:

• 100 grams of Fresh Orange juice have 2.6 times more Copper, 1.2 times more Magnesium and 1.5 times more Potassium than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.8 times more Calcium, 1.4 times more Iron, 7.3 times more Manganese and 1.9 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Sauteed Yellow Onions contain similar levels of Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Raw 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 Fresh Orange juice have 1.3 times more Carbohydrate and 1.4 times more Fructose than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 2.7 times more Energy, 54 times more Fat, 61.5 times more Saturated Fat, 60 times more Omega 3, 165.9 times more Omega 6 and 8.5 times more Fiber than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Raw Orange juice as well as Sauteed Yellow Onions provide inadequate amounts of Protein in 100 grams.