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Comparing Nutrients in 300 calories Sweet OnionsVS Valencia Oranges

Weight per 300 calories

Sweet Onions
938g
Valencia Oranges
612g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Raw Sweet Onions, which is low in comparison to other foods. Sweet Onions having low energy density.

Which food has more nutrients per 300 calories - Sweet Onions or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Sweet Onions
9%
2%
89%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Sweet Onionsvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.77%0.75g
Fat
1.9%1.84g
0.75 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.67%0.21g
NA gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
6.12%0.098g
NA gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
1.6%0.27g
NA gvs0.27 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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54.4%70.8g
Carbohydrate
56%72.8g
70.8 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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65%47g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
47 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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26%19g
Fructose
NA
≤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]
19 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g
Glucose
NA
21 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.75g
Sucrose
NA
6.75 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.2%8.44g
Fiber
40.3%15.3g
8.44 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g
Protein
11.4%6.37g
7.5 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Sweet Onionsvs Valencia Oranges
0%0μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
0 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32%0.38mg
Vitamin B1
44.4%0.53mg
Thiamine
0.38 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.4%0.19mg
Vitamin B2
19%0.24mg
Riboflavin
0.19 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
1.25 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.4%0.92mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
0.92 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B6
29.7%0.39mg
Pyridoxine
1.2 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54%216μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
216 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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50%45mg
Vitamin C
330%297mg
Ascorbic acid
45 mgvs297 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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1.25%0.19mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.19 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.34%2.8μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.8 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Onionsvs Valencia Oranges
18.8%188mg
Calcium
24.5%245mg
188 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.3%0.53mg
Copper
25%0.23mg
0.53 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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30.5%2.44mg
Iron
6.9%0.55mg
2.44 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.4mg
Magnesium
14.6%61.2mg
84.4 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31%0.71mg
Manganese
6.12%0.14mg
0.71 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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36%253mg
Phosphorus
15%104mg
253 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1116mg
Potassium
32.2%1096mg
1116 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.52%4.7μg
Selenium
NA
4.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5%75mg
Sodium
0%0mg
75 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
3.34%0.37mg
1.2 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23%855g
Water
14.3%529g
855 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweet Onions vs Valencia Oranges:
Comparing minerals per 300 calories for Sweet Onions vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsValencia OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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