Comparing Nutrients in 5 ounces Sweet OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Sweet Onionsvs Valencia Oranges

1.56%45.4kcal

Energy

2.4%69.5kcal

45.4 kcalvs69.5 kcal

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

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0.12%0.11g

Fat

0.44%0.43g

0.11 gvs0.43 g

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

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Saturated Fat

0.16%0.05g

NA gvs0.05 g

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

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Omega 3

1.4%0.023g

NA gvs0.023 g

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

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Omega 6

0.37%0.062g

NA gvs0.062 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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8.23%10.7g

Carbohydrate

13%17g

10.7 gvs17 g

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

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9.8%7.1g

Sugars

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

7.1 gvsNA g

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

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3.95%2.86g

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]

2.86 gvsNA g

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

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%3.2g

Glucose

3.2 gvsNA g

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

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%1.02g

Sucrose

1.02 gvsNA g

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

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3.36%1.28g

Fiber

9.33%3.54g

1.28 gvs3.54 g

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

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2.02%1.13g

Protein

2.63%1.47g

1.13 gvs1.47 g

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

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Vitamins

Sweet Onionsvs Valencia 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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4.84%0.058mg

Vitamin B1

10.3%0.12mg

Thiamine

0.058 mgvs0.12 mg

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

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2.2%0.028mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.028 mgvs0.057 mg

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

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1.18%0.19mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs0.39 mg

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

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2.78%0.14mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.14 mgvs0.35 mg

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

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14%0.18mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.18 mgvs0.089 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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8.15%32.6μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

32.6 μgvs55.3 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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7.56%6.8mg

Vitamin C

76.4%68.7mg

Ascorbic acid

6.8 mgvs68.7 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

Tocopherols and Tocotrienols

0.028 mgvsNA mg

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

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0.35%0.43μg

Vitamin K

Phytomenadione or phylloquinone

0.43 μgvsNA μg

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

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Minerals

Sweet Onionsvs Valencia Oranges

2.83%28.3mg

Calcium

5.67%56.7mg

28.3 mgvs56.7 mg

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

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8.8%0.079mg

Copper

5.83%0.052mg

0.079 mgvs0.052 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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4.6%0.37mg

Iron

1.6%0.13mg

0.37 mgvs0.13 mg

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

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3.04%12.8mg

Magnesium

3.37%14mg

12.8 mgvs14 mg

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

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4.7%0.11mg

Manganese

1.4%0.033mg

0.11 mgvs0.033 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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5.47%38.3mg

Phosphorus

3.44%24mg

38.3 mgvs24 mg

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

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4.96%169mg

Potassium

7.46%254mg

169 mgvs254 mg

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

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1.3%0.71μg

Selenium

0.71 μgvsNA μg

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

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0.76%11.3mg

Sodium

0%0mg

11.3 mgvs0 mg

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

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1.68%0.18mg

Zinc

0.77%0.085mg

0.18 mgvs0.085 mg

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

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3.5%129g

Water

3.3%122g

129 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 Sweet Onions vs Valencia Oranges:

Raw Sweet Onions have 2.1 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 10.1 times more Vitamin C than Raw Sweet Onions.
Both Raw Sweet Onions as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Onions vs Valencia Oranges:

Raw Sweet Onions have 1.5 times more Copper, 2.9 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2 times more Calcium and 1.5 times more Potassium than Raw Sweet Onions.
Both Raw Sweet Onions and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Raw Sweet Onions.
Both Raw Sweet Onions as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsValencia OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Sweet OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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