Comparing Nutrients in 7 ounces Sweet OnionsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Sweet Onionsvs Valencia Oranges

2.2%63.5kcal

Energy

3.35%97kcal

63.5 kcalvs97 kcal

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

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0.16%0.16g

Fat

0.61%0.6g

0.16 gvs0.6 g

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

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Saturated Fat

0.22%0.069g

NA gvs0.069 g

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

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Omega 3

2%0.032g

NA gvs0.032 g

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

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Omega 6

0.51%0.087g

NA gvs0.087 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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11.5%15g

Carbohydrate

18%23.6g

15 gvs23.6 g

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

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13.7%9.96g

Sugars

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

9.96 gvsNA g

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

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5.53%4g

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]

4 gvsNA g

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

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%4.5g

Glucose

4.5 gvsNA g

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

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%1.43g

Sucrose

1.43 gvsNA g

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

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4.7%1.8g

Fiber

13%4.96g

1.8 gvs4.96 g

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

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2.83%1.6g

Protein

3.7%2.06g

1.6 gvs2.06 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

2.65%24μg

RAE, retinol activity equivalents

0 μgvs24 μg

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

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6.8%0.081mg

Vitamin B1

14.4%0.17mg

Thiamine

0.081 mgvs0.17 mg

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

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3.05%0.04mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.04 mgvs0.079 mg

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

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1.65%0.26mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs0.54 mg

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

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3.9%0.19mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.19 mgvs0.5 mg

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

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20%0.26mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.26 mgvs0.13 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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11.4%45.6μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

45.6 μgvs77.4 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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10.6%9.53mg

Vitamin C

107%96mg

Ascorbic acid

9.53 mgvs96 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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0.26%0.04mg

Vitamin E

Tocopherols and Tocotrienols

0.04 mgvsNA mg

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

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0.5%0.6μg

Vitamin K

Phytomenadione or phylloquinone

0.6 μgvsNA μg

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

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Minerals

Sweet Onionsvs Valencia Oranges

3.97%39.7mg

Calcium

7.94%79.4mg

39.7 mgvs79.4 mg

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

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12.3%0.11mg

Copper

8.16%0.073mg

0.11 mgvs0.073 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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6.45%0.52mg

Iron

2.23%0.18mg

0.52 mgvs0.18 mg

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

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4.25%18mg

Magnesium

4.72%20mg

18 mgvs20 mg

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

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6.56%0.15mg

Manganese

2%0.046mg

0.15 mgvs0.046 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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7.65%53.6mg

Phosphorus

4.8%33.7mg

53.6 mgvs33.7 mg

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

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6.95%236mg

Potassium

10.4%355mg

236 mgvs355 mg

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

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1.8%0.99μg

Selenium

0.99 μgvsNA μg

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

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1.06%16mg

Sodium

0%0mg

16 mgvs0 mg

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

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2.35%0.26mg

Zinc

1.1%0.12mg

0.26 mgvs0.12 mg

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

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4.9%181g

Water

4.63%171g

181 gvs171 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces Sweet OnionsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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