Comparing Nutrients in 100 calories Navel OrangesVS Boiled Onions

Weight per 100 calories

Navel Oranges

204g

Boiled Onions

227g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Navel Oranges or Boiled Onions?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Boiled Onions

11%

85%

100 kcal ▼

Macro Nutrients

Navel Orangesvs Boiled Onions

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g

Fat

0.45%0.43g

0.31 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.035g

Saturated Fat

0.22%0.07g

0.035 gvs0.07 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.15%0.018g

Omega 3

0.57%0.009g

0.018 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.28%0.047g

Omega 6

0.94%0.16g

0.047 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.7%25.6g

Carbohydrate

17.7%23g

25.6 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

15%10.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs10.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.33%4.6g

Fructose

4.5%3.27g

≤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]

4.6 gvs3.27 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.02g

Glucose

%4.98g

4.02 gvs4.98 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.73g

Sucrose

%2.5g

8.73 gvs2.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.5g

Fiber

8.37%3.2g

4.5 gvs3.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.3%1.86g

Protein

5.5%3.1g

1.86 gvs3.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Navel Orangesvs Boiled Onions

2.72%24.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.6%0.14mg

Vitamin B1

7.95%0.095mg

Thiamine

0.14 mgvs0.095 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8%0.1mg

Vitamin B2

4.02%0.052mg

Riboflavin

0.1 mgvs0.052 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.42%0.87mg

Vitamin B3

2.34%0.38mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs0.38 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.53mg

Vitamin B5

5.14%0.26mg

Pantothenic acid

0.53 mgvs0.26 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B6

22.6%0.29mg

Pyridoxine

0.16 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.3%69.4μg

Vitamin B9

8.52%34μg

Folates and Folic Acid

69.4 μgvs34 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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134%121mg

Vitamin C

13%12mg

Ascorbic acid

121 mgvs12 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.04%0.31mg

Vitamin E

0.3%0.045mg

Tocopherols and Tocotrienols

0.31 mgvs0.045 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.95%1.14μg

Phytomenadione or phylloquinone

0 μgvs1.14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Navel Orangesvs Boiled Onions

8.78%87.8mg

Calcium

5%50mg

87.8 mgvs50 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.84%0.08mg

Copper

17%0.15mg

0.08 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.3%0.27mg

Iron

6.8%0.55mg

0.27 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.34%22.4mg

Magnesium

5.95%25mg

22.4 mgvs25 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.57%0.059mg

Manganese

15%0.35mg

0.059 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

11.4%79.5mg

47 mgvs79.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.96%339mg

Potassium

11%377mg

339 mgvs377 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

2.48%1.36μg

0 μgvs1.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.04mg

Sodium

0.45%6.8mg

2.04 mgvs6.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.16mg

Zinc

4.34%0.48mg

0.16 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.74%175g

Water

5.4%200g

175 gvs200 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Navel Oranges vs Boiled Onions:

Raw Navel Oranges have more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B9, 10.2 times more Vitamin C and 6.7 times more Vitamin E than Boiled and Drained Onions.
While Boiled and Drained Onions contain 1.8 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Boiled Onions:

Raw Navel Oranges have 1.8 times more Calcium than Boiled and Drained Onions.
While Boiled and Drained Onions contain 1.9 times more Copper, 2.1 times more Iron, 5.9 times more Manganese, 1.7 times more Phosphorus, more Selenium and 2.9 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Onions have similar amounts of Magnesium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Navel Oranges have 2 times more Omega 3, 1.6 times more Sugars, 1.4 times more Fructose and 1.4 times more Fiber than Boiled and Drained Onions.
While Boiled and Drained Onions contain 1.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Onions have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Navel Oranges as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Navel OrangesVS Florida OrangesBoiled OnionsVS Florida OrangesNavel OrangesVS Onions FlakesBoiled OnionsVS Onions Flakes

Compare Foods

Comparing Nutrients in 100 calories Navel OrangesVS Boiled Onions

Weight per 100 calories

Which food has more nutrients per 100 calories - Navel Oranges or Boiled Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: