Comparing Nutrients in 100 grams Oranges with Peel VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Boiled Onions	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	12% 4.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Onions	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	5.78% 5.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Onions	Recommended Dietary Allowance
Calcium	7% 70mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	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	1% 0.11mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Onions per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel 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 Oranges with Peel vs Boiled Onions:

• 100 grams of Oranges with Peel have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B9 and 13.7 times more Vitamin C than Boiled Onions.
• While 100 g of Boiled and Drained Onions contain 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• 100 grams of Boiled Onions have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Boiled and Drained Onions have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Boiled Onions:

• 100 grams of Oranges with Peel have 3.2 times more Calcium, 3.3 times more Iron and 1.3 times more Magnesium than Boiled Onions.
• While 100 g of Boiled and Drained Onions contain 1.6 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Onions contain similar levels of Copper, Potassium and Water per 100 grams.
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.4 times more Energy, 1.5 times more Carbohydrate and 3.2 times more Fiber than Boiled Onions.
• Both Oranges with Peel and Boiled Onions offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Onions provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Onions provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.