Comparing Nutrients in 1 kilogram Sweet OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Sweet Onionsvs Valencia Oranges

11%320kcal

Energy

17%490kcal

320 kcalvs490 kcal

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

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0.82%0.8g

Fat

3.1%3g

0.8 gvs3 g

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

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Saturated Fat

1.1%0.35g

NA gvs0.35 g

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

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Omega 3

10%0.16g

NA gvs0.16 g

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

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Omega 6

2.6%0.44g

NA gvs0.44 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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58%75.5g

Carbohydrate

91%119g

75.5 gvs119 g

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

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69.2%50.2g

Sugars

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

50.2 gvsNA g

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

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28%20g

Fructose

≤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]

20 gvsNA g

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

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%22.6g

Glucose

22.6 gvsNA g

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

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%7.2g

Sucrose

7.2 gvsNA g

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

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23.7%9g

Fiber

65.8%25g

9 gvs25 g

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

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14.3%8g

Protein

18.6%10.4g

8 gvs10.4 g

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

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Vitamins

Sweet Onionsvs Valencia Oranges

0%0μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

0 μgvs120 μg

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

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34%0.41mg

Vitamin B1

72.5%0.87mg

Thiamine

0.41 mgvs0.87 mg

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

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15.4%0.2mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.2 mgvs0.4 mg

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

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8.3%1.33mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs2.74 mg

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

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19.6%0.98mg

Vitamin B5

50%2.5mg

Pantothenic acid

0.98 mgvs2.5 mg

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

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100%1.3mg

Vitamin B6

48.5%0.63mg

Pyridoxine

1.3 mgvs0.63 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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57.5%230μg

Vitamin B9

98%390μg

Folates and Folic Acid

230 μgvs390 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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53.3%48mg

Vitamin C

539%485mg

Ascorbic acid

48 mgvs485 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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1.33%0.2mg

Vitamin E

Tocopherols and Tocotrienols

0.2 mgvsNA mg

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

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2.5%3μg

Vitamin K

Phytomenadione or phylloquinone

3 μgvsNA μg

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

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Minerals

Sweet Onionsvs Valencia Oranges

20%200mg

Calcium

40%400mg

200 mgvs400 mg

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

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62.2%0.56mg

Copper

41%0.37mg

0.56 mgvs0.37 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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32.5%2.6mg

Iron

11.3%0.9mg

2.6 mgvs0.9 mg

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

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21.4%90mg

Magnesium

24%100mg

90 mgvs100 mg

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

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33%0.76mg

Manganese

10%0.23mg

0.76 mgvs0.23 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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38.6%270mg

Phosphorus

24.3%170mg

270 mgvs170 mg

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

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35%1190mg

Potassium

52.6%1790mg

1190 mgvs1790 mg

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

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9.1%5μg

Selenium

5 μgvsNA μg

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

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5.33%80mg

Sodium

0%0mg

80 mgvs0 mg

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

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12%1.3mg

Zinc

5.45%0.6mg

1.3 mgvs0.6 mg

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

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24.7%912g

Water

23.3%863g

912 gvs863 g

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

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Lets compare vitamin content per 1 kilogram of Sweet Onions vs Valencia Oranges:

Raw Sweet Onions have 2.1 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 10.1 times more Vitamin C than Raw Sweet Onions.
Both Raw Sweet Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Onions vs Valencia Oranges:

Raw Sweet Onions have 1.5 times more Copper, 2.9 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2 times more Calcium and 1.5 times more Potassium than Raw Sweet Onions.
Both Raw Sweet Onions and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Valencia Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Raw Sweet Onions.
Both Raw Sweet Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsValencia OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Sweet OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: