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Comparing Nutrients in 500 calories Sweet OnionsVS Navel Oranges

Weight per 500 calories

Sweet Onions
1563g
Navel Oranges
1020g

Raw Navel 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 500 calories - Sweet Onions or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Sweet Onions
9%
2%
89%
Navel Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Sweet Onionsvs Navel Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.25g
Fat
1.58%1.53g
1.25 gvs1.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.54%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
5.74%0.092g
NA gvs0.092 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
1.4%0.23g
NA gvs0.23 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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91%118g
Carbohydrate
98%128g
118 gvs128 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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108%78.4g
Sugars
120%86.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
78.4 gvs86.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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43.5%31.6g
Fructose
31.7%23g
≤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]
31.6 gvs23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%35.3g
Glucose
%20g
35.3 gvs20 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%11.3g
Sucrose
%43.7g
11.3 gvs43.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g
Fiber
59%22.4g
14 gvs22.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.3%12.5g
Protein
16.6%9.3g
12.5 gvs9.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Onionsvs Navel Oranges
0%0μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
0 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.4%0.64mg
Vitamin B1
58%0.69mg
Thiamine
0.64 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B2
40%0.52mg
Riboflavin
0.31 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.08mg
Vitamin B3
27%4.34mg
Niacin, nicotinic acid, niacinamide
2.08 mgvs4.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.6%1.53mg
Vitamin B5
53.3%2.66mg
Pantothenic acid
1.53 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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156%2.03mg
Vitamin B6
62%0.81mg
Pyridoxine
2.03 mgvs0.81 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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90%359μg
Vitamin B9
86.7%347μg
Folates and Folic Acid
359 μgvs347 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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83.3%75mg
Vitamin C
670%603mg
Ascorbic acid
75 mgvs603 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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2.1%0.31mg
Vitamin E
10.2%1.53mg
Tocopherols and Tocotrienols
0.31 mgvs1.53 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.9%4.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Onionsvs Navel Oranges
31.3%313mg
Calcium
44%439mg
313 mgvs439 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.88mg
Copper
44.2%0.4mg
0.88 mgvs0.4 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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50.8%4.06mg
Iron
16.6%1.33mg
4.06 mgvs1.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.5%141mg
Magnesium
26.7%112mg
141 mgvs112 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51.6%1.2mg
Manganese
13%0.3mg
1.2 mgvs0.3 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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60.3%422mg
Phosphorus
33.5%235mg
422 mgvs235 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54.7%1859mg
Potassium
50%1694mg
1859 mgvs1694 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.2%7.8μg
Selenium
0%0μg
7.8 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.33%125mg
Sodium
0.68%10.2mg
125 mgvs10.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.5%2.03mg
Zinc
7.42%0.82mg
2.03 mgvs0.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38.5%1426g
Water
23.7%877g
1426 gvs877 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweet Onions vs Navel Oranges:
Comparing minerals per 500 calories for Sweet Onions vs Navel Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsNavel OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Florida OrangesNavel OrangesVS Florida 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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