Comparing Nutrients in 5 ounces Sweet OnionsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Navel Oranges

91%

5 oz ▼

Macro Nutrients

Sweet Onionsvs Navel 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

0.22%0.21g

0.11 gvs0.21 g

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

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Saturated Fat

0.075%0.024g

NA gvs0.024 g

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

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Omega 3

0.8%0.013g

NA gvs0.013 g

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

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Omega 6

0.19%0.033g

NA 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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8.23%10.7g

Carbohydrate

13.7%17.8g

10.7 gvs17.8 g

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

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9.8%7.1g

Sugars

16.6%12g

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

7.1 gvs12 g

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

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3.95%2.86g

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]

2.86 gvs3.2 g

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

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%3.2g

Glucose

%2.8g

3.2 gvs2.8 g

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

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%1.02g

Sucrose

%6.07g

1.02 gvs6.07 g

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

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3.36%1.28g

Fiber

8.2%3.1g

1.28 gvs3.1 g

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

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2.02%1.13g

Protein

2.3%1.3g

1.13 gvs1.3 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

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

8.03%0.096mg

Thiamine

0.058 mgvs0.096 mg

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

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2.2%0.028mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.028 mgvs0.072 mg

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

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1.18%0.19mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs0.6 mg

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

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2.78%0.14mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.14 mgvs0.37 mg

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

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14%0.18mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.18 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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8.15%32.6μg

Vitamin B9

12%48μg

Folates and Folic Acid

32.6 μgvs48 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

93%83.8mg

Ascorbic acid

6.8 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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0.35%0.43μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.43 μgvs0 μg

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

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Minerals

Sweet Onionsvs Navel Oranges

2.83%28.3mg

Calcium

6.1%61mg

28.3 mgvs61 mg

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

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8.8%0.079mg

Copper

6.14%0.055mg

0.079 mgvs0.055 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

2.3%0.18mg

0.37 mgvs0.18 mg

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

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3.04%12.8mg

Magnesium

3.7%15.6mg

12.8 mgvs15.6 mg

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

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4.7%0.11mg

Manganese

1.8%0.041mg

0.11 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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5.47%38.3mg

Phosphorus

4.66%32.6mg

38.3 mgvs32.6 mg

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

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4.96%169mg

Potassium

6.92%235mg

169 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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0.76%11.3mg

Sodium

0.094%1.4mg

11.3 mgvs1.4 mg

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

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1.68%0.18mg

Zinc

1.03%0.11mg

0.18 mgvs0.11 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 Navel Oranges:

Raw Sweet Onions have 1.6 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9, 12.3 times more Vitamin C and 7.5 times more Vitamin E than Raw Sweet Onions.
Both Raw Sweet Onions as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

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

Raw Sweet Onions have 1.4 times more Copper, 2 times more Iron, 2.6 times more Manganese and 1.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Calcium and 1.4 times more Potassium than Raw Sweet Onions.
Both Raw Sweet Onions and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Water per 5 oz.
Both Raw Sweet Onions as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Navel Oranges contain 1.5 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Fiber than Raw Sweet Onions.
Both Raw Sweet Onions and Raw Navel Oranges have similar amounts of Fructose and Protein per 5 oz.
Both Raw Sweet Onions as well as Raw Navel 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 RingsNavel OrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Florida OrangesNavel OrangesVS Florida Oranges

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Comparing Nutrients in 5 ounces Sweet OnionsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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