Comparing Nutrients in 100 grams Navel Oranges VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Onion Powder	11%	3%	86%

Macro Nutrients

	Navel Oranges	Onion Powder	Recommended Dietary Allowance
Energy	1.7% 49kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	61% 79g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	9.14% 6.63g	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	3.1% 2.25g	2.3% 1.67g	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	% 1.97g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 3.87g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	40% 15g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Onion Powder	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	55.2% 0.72mg	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	8.5% 34μg	16% 64μg	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	65.7% 59mg	26% 23.4mg	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% 0.15mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Onion Powder	Recommended Dietary Allowance
Calcium	4.3% 43mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	65.6% 0.59mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	56.5% 1.3mg	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	3.3% 23mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Onion Powder:

• Raw Navel Oranges have more Vitamin A, 1.3 times more Vitamin B3 and 2.5 times more Vitamin C than Onion Powder Spices.
• While Onion Powder Spices contain 6.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 9.1 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Onion Powder:

• Raw Navel Oranges have 15.9 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 8.9 times more Calcium, 15.1 times more Copper, 30 times more Iron, 10.3 times more Magnesium, 44.8 times more Manganese, 14 times more Phosphorus, 5.9 times more Potassium, more Selenium, 73 times more Sodium and 50.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.3 times more Sugars and 1.3 times more Fructose than Onion Powder Spices.
• While Onion Powder Spices contain 7 times more Energy, 6.9 times more Fat, 11 times more Omega 6, 6.3 times more Carbohydrate, 6.9 times more Fiber and 11.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.