Comparing Nutrients in 300 calories OrangesVS Sweet Onions

Weight per 300 calories

Oranges

638g

Sweet Onions

938g

Oranges have 1.5 times more energy per 100g than Sweet Onions. It has low energy density when compared to other foods. Raw Sweet Onions having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Sweet Onions

89%

300 kcal ▼

Macro Nutrients

Orangesvs Sweet Onions

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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0.79%0.77g

Fat

0.77%0.75g

0.77 gvs0.75 g

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

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0.3%0.096g

Saturated Fat

0.096 gvsNA g

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

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2.8%0.045g

Omega 3

0.045 gvsNA g

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

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0.68%0.11g

Omega 6

0.11 gvsNA 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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57.7%75g

Carbohydrate

54.4%70.8g

75 gvs70.8 g

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

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82.3%59.7g

Sugars

65%47g

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

59.7 gvs47 g

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

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Fructose

26%19g

≤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]

NA gvs19 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%6.75g

NA gvs6.75 g

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

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40.3%15.3g

Fiber

22.2%8.44g

15.3 gvs8.44 g

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

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10.7%6g

Protein

13.4%7.5g

6 gvs7.5 g

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

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Vitamins

Orangesvs Sweet Onions

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

32%0.38mg

Thiamine

0.56 mgvs0.38 mg

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

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19.6%0.26mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.26 mgvs0.19 mg

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

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11.3%1.8mg

Vitamin B3

7.8%1.25mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.25 mg

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

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32%1.6mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

1.6 mgvs0.92 mg

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

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29.5%0.38mg

Vitamin B6

94%1.2mg

Pyridoxine

0.38 mgvs1.2 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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48%191μg

Vitamin B9

54%216μg

Folates and Folic Acid

191 μgvs216 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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377%340mg

Vitamin C

50%45mg

Ascorbic acid

340 mgvs45 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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7.66%1.15mg

Vitamin E

1.25%0.19mg

Tocopherols and Tocotrienols

1.15 mgvs0.19 mg

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

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0%0μg

Vitamin K

2.34%2.8μg

Phytomenadione or phylloquinone

0 μgvs2.8 μg

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

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Minerals

Orangesvs Sweet Onions

25.5%255mg

Calcium

18.8%188mg

255 mgvs188 mg

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

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32%0.29mg

Copper

58.3%0.53mg

0.29 mgvs0.53 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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7.98%0.64mg

Iron

30.5%2.44mg

0.64 mgvs2.44 mg

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

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15%64mg

Magnesium

20%84.4mg

64 mgvs84.4 mg

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

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6.94%0.16mg

Manganese

31%0.71mg

0.16 mgvs0.71 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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12.8%89.4mg

Phosphorus

36%253mg

89.4 mgvs253 mg

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

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34%1155mg

Potassium

33%1116mg

1155 mgvs1116 mg

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

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5.8%3.2μg

Selenium

8.52%4.7μg

3.2 μgvs4.7 μg

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

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0%0mg

Sodium

5%75mg

0 mgvs75 mg

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

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4.06%0.45mg

Zinc

11%1.2mg

0.45 mgvs1.2 mg

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

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15%554g

Water

23%855g

554 gvs855 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 Oranges vs Sweet Onions:

Raw Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 7.5 times more Vitamin C and 6.1 times more Vitamin E than Raw Sweet Onions.
While Raw Sweet Onions contain 3.2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Oranges as well as Raw Sweet Onions have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Sweet Onions:

Raw Oranges have 1.4 times more Calcium than Raw Sweet Onions.
While Raw Sweet Onions contain 1.8 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Selenium, more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Oranges.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.3 times more Sugars and 1.8 times more Fiber than Raw Sweet Onions.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Oranges as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesSweet OnionsVS Valencia OrangesOrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Sweet Onions

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: