Comparing Nutrients in 5 ounces OnionsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Onions

10%

88%

Navel Oranges

91%

5 oz ▼

Macro Nutrients

Onionsvs Navel Oranges

1.96%56.7kcal

Energy

2.4%69.5kcal

56.7 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.14g

Fat

0.22%0.21g

0.14 gvs0.21 g

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

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0.19%0.06g

Saturated Fat

0.075%0.024g

0.06 gvs0.024 g

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

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0.35%0.006g

Omega 3

0.8%0.013g

0.006 gvs0.013 g

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

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0.11%0.018g

Omega 6

0.19%0.033g

0.018 gvs0.033 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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10%13.2g

Carbohydrate

13.7%17.8g

13.2 gvs17.8 g

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

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8.3%6g

Sugars

16.6%12g

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

6 gvs12 g

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

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2.52%1.83g

Fructose

4.4%3.2g

≤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]

1.83 gvs3.2 g

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

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%2.8g

Glucose

%2.8g

2.8 gvs2.8 g

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

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%1.4g

Sucrose

%6.07g

1.4 gvs6.07 g

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

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6.34%2.4g

Fiber

8.2%3.1g

2.4 gvs3.1 g

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

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2.8%1.56g

Protein

2.3%1.3g

1.56 gvs1.3 g

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

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Vitamins

Onionsvs Navel Oranges

0%0μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

0 μgvs17 μg

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

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5.43%0.065mg

Vitamin B1

8.03%0.096mg

Thiamine

0.065 mgvs0.096 mg

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

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2.94%0.038mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.038 mgvs0.072 mg

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

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1.03%0.16mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs0.6 mg

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

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3.5%0.17mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.17 mgvs0.37 mg

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

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13%0.17mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.17 mgvs0.11 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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6.73%27μg

Vitamin B9

12%48μg

Folates and Folic Acid

27 μgvs48 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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11.7%10.5mg

Vitamin C

93%83.8mg

Ascorbic acid

10.5 mgvs83.8 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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0.19%0.028mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

0.028 mgvs0.21 mg

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

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0.47%0.57μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.57 μgvs0 μg

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

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Minerals

Onionsvs Navel Oranges

3.26%32.6mg

Calcium

6.1%61mg

32.6 mgvs61 mg

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

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6.14%0.055mg

Copper

6.14%0.055mg

0.055 mgvs0.055 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.039%1.56μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

1.56 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.72%0.3mg

Iron

2.3%0.18mg

0.3 mgvs0.18 mg

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

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3.37%14mg

Magnesium

3.7%15.6mg

14 mgvs15.6 mg

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

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7.95%0.18mg

Manganese

1.8%0.041mg

0.18 mgvs0.041 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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5.87%41mg

Phosphorus

4.66%32.6mg

41 mgvs32.6 mg

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

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6.1%207mg

Potassium

6.92%235mg

207 mgvs235 mg

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

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1.3%0.71μg

Selenium

0%0μg

0.71 μgvs0 μg

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

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0.38%5.67mg

Sodium

0.094%1.4mg

5.67 mgvs1.4 mg

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

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2.2%0.24mg

Zinc

1.03%0.11mg

0.24 mgvs0.11 mg

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

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3.4%126g

Water

3.3%122g

126 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Onions vs Navel Oranges:

Raw Onions have 1.5 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9, 8 times more Vitamin C and 7.5 times more Vitamin E than Raw Onions.
Both Raw Onions as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Onions vs Navel Oranges:

Raw Onions have 1.6 times more Iron, 4.4 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Calcium than Raw Onions.
Both Raw Onions and Raw Navel Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.
Both Raw Onions as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Onions have 1.2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fructose and 1.3 times more Fiber than Raw Onions.
Both Raw Onions and Raw Navel Oranges have similar amounts of Energy per 5 oz.
Both Raw Onions as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

OnionsVS Boiled OnionsNavel OrangesVS Boiled OnionsOnionsVS Florida OrangesNavel OrangesVS Florida Oranges

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Comparing Nutrients in 5 ounces OnionsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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