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Comparing Nutrients in 100 calories OnionsVS Oranges

Weight per 100 calories

Onions
250g
Oranges
213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Onions or Oranges?

Macros Ratio

Protein Fat Carbs

Onions
10%
2%
88%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Onionsvs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.26%0.25g
Fat
0.26%0.26g
0.25 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.33%0.11g
Saturated Fat
0.1%0.032g
0.11 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.63%0.01g
Omega 3
0.93%0.015g
0.01 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.19%0.033g
Omega 6
0.23%0.038g
0.033 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
18%23.4g
Carbohydrate
19.2%25g
23.4 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
14.6%10.6g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.6 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
4.45%3.23g
Fructose
NA
≤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]
3.23 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.93g
Glucose
NA
4.93 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.48g
Sucrose
NA
2.48 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
11%4.25g
Fiber
13.4%5.1g
4.25 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.9%2.75g
Protein
3.57%2g
2.75 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Onionsvs Oranges
0%0μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
9.6%0.12mg
Vitamin B1
15.4%0.19mg
Thiamine
0.12 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
5.2%0.068mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.068 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
1.8%0.29mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.29 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.15%0.31mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.31 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
23%0.3mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.3 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
12%47.5μg
Vitamin B9
16%64μg
Folates and Folic Acid
47.5 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
20.6%18.5mg
Vitamin C
126%113mg
Ascorbic acid
18.5 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.33%0.05mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.05 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
0.83%1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Onionsvs Oranges
5.75%57.5mg
Calcium
8.5%85mg
57.5 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
11%0.098mg
Copper
10.6%0.096mg
0.098 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.069%2.75μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
2.75 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
6.56%0.53mg
Iron
2.66%0.21mg
0.53 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
5.95%25mg
Magnesium
5.07%21.3mg
25 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
14%0.32mg
Manganese
2.3%0.053mg
0.32 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
10.4%72.5mg
Phosphorus
4.26%29.8mg
72.5 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
10.7%365mg
Potassium
11.3%385mg
365 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.27%1.25μg
Selenium
1.93%1.06μg
1.25 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.67%10mg
Sodium
0%0mg
10 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.86%0.43mg
Zinc
1.35%0.15mg
0.43 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
6.02%223g
Water
5%185g
223 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Onions vs Oranges:
Comparing minerals per 100 calories for Onions vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

OnionsVS Boiled OnionsOrangesVS Boiled OnionsOnionsVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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