Comparing Nutrients in 500 calories Sauteed Yellow OnionsVS Valencia Oranges

Weight per 500 calories

Sauteed Yellow Onions

407g

Valencia Oranges

1020g

Sauteed Yellow Onions have 2.5 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Sauteed Yellow Onions or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Sauteed Yellow Onions

73%

24%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Sauteed Yellow Onionsvs Valencia 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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45.3%44g

Fat

3.16%3.06g

44 gvs3.06 g

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

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18.8%6g

Saturated Fat

1.1%0.36g

6 gvs0.36 g

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

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168%2.7g

Omega 3

10.2%0.16g

2.7 gvs0.16 g

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

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115%19.6g

Omega 6

2.64%0.45g

19.6 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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24.6%32g

Carbohydrate

93%121g

32 gvs121 g

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

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Sugars

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

NA gvsNA g

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

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8.3%6g

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]

6 gvsNA g

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

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%8.54g

Glucose

8.54 gvsNA g

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

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%3.3g

Sucrose

3.3 gvsNA g

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

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18%6.9g

Fiber

67%25.5g

6.9 gvs25.5 g

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

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6.9%3.86g

Protein

19%10.6g

3.86 gvs10.6 g

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

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Vitamins

Sauteed Yellow Onionsvs Valencia Oranges

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

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16.6%0.2mg

Vitamin B1

74%0.89mg

Thiamine

0.2 mgvs0.89 mg

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

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13%0.17mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.17 mgvs0.41 mg

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

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0.94%0.15mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

0.15 mgvs2.8 mg

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

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14%0.7mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.7 mgvs2.55 mg

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

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64.7%0.84mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.84 mgvs0.64 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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2.03%8.13μg

Vitamin B9

99%398μg

Folates and Folic Acid

8.13 μgvs398 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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8.13%7.3mg

Vitamin C

550%495mg

Ascorbic acid

7.3 mgvs495 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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18.4%2.76mg

Vitamin E

Tocopherols and Tocotrienols

2.76 mgvsNA mg

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

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73%88μg

Vitamin K

Phytomenadione or phylloquinone

88 μgvsNA μg

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

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Minerals

Sauteed Yellow Onionsvs Valencia Oranges

8.13%81.3mg

Calcium

41%408mg

81.3 mgvs408 mg

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

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7.68%0.069mg

Copper

42%0.38mg

0.069 mgvs0.38 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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13.7%1.1mg

Iron

11.5%0.92mg

1.1 mgvs0.92 mg

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

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8.7%36.6mg

Magnesium

24.3%102mg

36.6 mgvs102 mg

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

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18%0.41mg

Manganese

10.2%0.23mg

0.41 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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19%134mg

Phosphorus

24.8%173mg

134 mgvs173 mg

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

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16%541mg

Potassium

53.7%1827mg

541 mgvs1827 mg

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

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Selenium

NA μgvsNA μg

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

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3.25%48.8mg

Sodium

0%0mg

48.8 mgvs0 mg

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

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7.76%0.85mg

Zinc

5.57%0.61mg

0.85 mgvs0.61 mg

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

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8.8%325g

Water

24%881g

325 gvs881 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 Sauteed Yellow Onions vs Valencia Oranges:

Sauteed Yellow Onions have 1.3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 18.6 times more Vitamin B3, 3.6 times more Vitamin B5, 48.9 times more Vitamin B9 and 67.6 times more Vitamin C than Sauteed Yellow Onions.
Both Sauteed Yellow Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Valencia Oranges:

Sauteed Yellow Onions have 1.8 times more Manganese and 1.4 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5 times more Calcium, 5.5 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 3.4 times more Potassium and 2.7 times more Water than Sauteed Yellow Onions.
Both Sauteed Yellow Onions and Raw Valencia Oranges have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sauteed Yellow Onions have 14.3 times more Fat, 16.8 times more Saturated Fat, 16.4 times more Omega 3 and 43.5 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.8 times more Carbohydrate, 3.7 times more Fiber and 2.7 times more Protein than Sauteed Yellow Onions.
Both Sauteed Yellow Onions and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Sauteed Yellow Onions as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sauteed Yellow OnionsVS Frozen Chopped OnionsValencia OrangesVS Frozen Chopped OnionsSauteed Yellow OnionsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Sauteed Yellow OnionsVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Sauteed Yellow Onions or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: