Comparing Nutrients in 300 calories Navel OrangesVS Sweet Onions

Weight per 300 calories

Navel Oranges

612g

Sweet Onions

938g

Navel 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 - Navel Oranges or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Sweet Onions

89%

300 kcal ▼

Macro Nutrients

Navel 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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0.95%0.92g

Fat

0.77%0.75g

0.92 gvs0.75 g

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

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0.33%0.1g

Saturated Fat

0.1 gvsNA g

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

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3.44%0.055g

Omega 3

0.055 gvsNA g

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

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0.83%0.14g

Omega 6

0.14 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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59%76.8g

Carbohydrate

54.4%70.8g

76.8 gvs70.8 g

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

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71.8%52g

Sugars

65%47g

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

52 gvs47 g

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

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19%13.8g

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]

13.8 gvs19 g

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

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%12g

Glucose

%21g

12 gvs21 g

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

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%26.2g

Sucrose

%6.75g

26.2 gvs6.75 g

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

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35.4%13.5g

Fiber

22.2%8.44g

13.5 gvs8.44 g

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

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9.95%5.57g

Protein

13.4%7.5g

5.57 gvs7.5 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Sweet Onions

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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34.7%0.42mg

Vitamin B1

32%0.38mg

Thiamine

0.42 mgvs0.38 mg

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

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24%0.31mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.31 mgvs0.19 mg

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

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16.3%2.6mg

Vitamin B3

7.8%1.25mg

Niacin, nicotinic acid, niacinamide

2.6 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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37.2%0.48mg

Vitamin B6

94%1.2mg

Pyridoxine

0.48 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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52%208μg

Vitamin B9

54%216μg

Folates and Folic Acid

208 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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402%362mg

Vitamin C

50%45mg

Ascorbic acid

362 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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6.12%0.92mg

Vitamin E

1.25%0.19mg

Tocopherols and Tocotrienols

0.92 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

Navel Orangesvs Sweet Onions

26.3%263mg

Calcium

18.8%188mg

263 mgvs188 mg

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

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26.5%0.24mg

Copper

58.3%0.53mg

0.24 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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9.95%0.8mg

Iron

30.5%2.44mg

0.8 mgvs2.44 mg

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

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16%67.3mg

Magnesium

20%84.4mg

67.3 mgvs84.4 mg

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

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7.7%0.18mg

Manganese

31%0.71mg

0.18 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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20%141mg

Phosphorus

36%253mg

141 mgvs253 mg

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

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30%1016mg

Potassium

33%1116mg

1016 mgvs1116 mg

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

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0%0μg

Selenium

8.52%4.7μg

0 μgvs4.7 μg

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

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0.41%6.12mg

Sodium

5%75mg

6.12 mgvs75 mg

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

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4.45%0.49mg

Zinc

11%1.2mg

0.49 mgvs1.2 mg

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

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14.2%526g

Water

23%855g

526 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 Navel Oranges vs Sweet Onions:

Raw Navel Oranges have more Vitamin A, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 8 times more Vitamin C and 4.9 times more Vitamin E than Raw Sweet Onions.
While Raw Sweet Onions contain 2.5 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Sweet Onions have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Raw Navel 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 Navel Oranges vs Sweet Onions:

Raw Navel Oranges have 1.4 times more Calcium than Raw Sweet Onions.
While Raw Sweet Onions contain 2.2 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, more Selenium, 12.3 times more Sodium, 2.5 times more Zinc and 1.6 times more Water than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Sweet Onions have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Navel Oranges have 1.6 times more Fiber than Raw Sweet Onions.
While Raw Sweet Onions contain 1.4 times more Fructose and 1.3 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Sweet Onions have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Navel 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:

Navel OrangesVS Florida OrangesSweet OnionsVS Florida OrangesNavel OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 300 calories Navel OrangesVS Sweet Onions

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: