Comparing Nutrients in 100 calories OrangesVS Sweet Onions

Weight per 100 calories

Oranges

213g

Sweet Onions

313g

Oranges have 1.5 times more energy per 100g than Sweet Onions. It has low energy density when compared to other foods. Raw Sweet Onions having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Sweet Onions

89%

100 kcal ▼

Macro Nutrients

Orangesvs Sweet Onions

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

0.26%0.25g

0.26 gvs0.25 g

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

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0.1%0.032g

Saturated Fat

0.032 gvsNA g

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

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0.93%0.015g

Omega 3

0.015 gvsNA g

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

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0.23%0.038g

Omega 6

0.038 gvsNA 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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19.2%25g

Carbohydrate

18%23.6g

25 gvs23.6 g

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

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27.4%20g

Sugars

21.6%15.7g

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

20 gvs15.7 g

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

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Fructose

8.7%6.3g

≤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]

NA gvs6.3 g

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

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Glucose

%7.06g

NA gvs7.06 g

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

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Sucrose

%2.25g

NA gvs2.25 g

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

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13.4%5.1g

Fiber

7.4%2.8g

5.1 gvs2.8 g

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

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3.57%2g

Protein

4.46%2.5g

2 gvs2.5 g

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

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Vitamins

Orangesvs Sweet Onions

2.6%23.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

23.4 μgvs0 μg

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

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15.4%0.19mg

Vitamin B1

10.7%0.13mg

Thiamine

0.19 mgvs0.13 mg

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

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6.55%0.085mg

Vitamin B2

4.8%0.063mg

Riboflavin

0.085 mgvs0.063 mg

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

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3.75%0.6mg

Vitamin B3

2.6%0.42mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.42 mg

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

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10.6%0.53mg

Vitamin B5

6.13%0.31mg

Pantothenic acid

0.53 mgvs0.31 mg

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

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9.8%0.13mg

Vitamin B6

31.3%0.41mg

Pyridoxine

0.13 mgvs0.41 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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16%64μg

Vitamin B9

18%72μg

Folates and Folic Acid

64 μgvs72 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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126%113mg

Vitamin C

16.7%15mg

Ascorbic acid

113 mgvs15 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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2.55%0.38mg

Vitamin E

0.42%0.063mg

Tocopherols and Tocotrienols

0.38 mgvs0.063 mg

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

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0%0μg

Vitamin K

0.78%0.94μg

Phytomenadione or phylloquinone

0 μgvs0.94 μg

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

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Minerals

Orangesvs Sweet Onions

8.5%85mg

Calcium

6.25%62.5mg

85 mgvs62.5 mg

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

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10.6%0.096mg

Copper

19.4%0.18mg

0.096 mgvs0.18 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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2.66%0.21mg

Iron

10%0.81mg

0.21 mgvs0.81 mg

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

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5.07%21.3mg

Magnesium

6.7%28mg

21.3 mgvs28 mg

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

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2.3%0.053mg

Manganese

10.3%0.24mg

0.053 mgvs0.24 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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4.26%29.8mg

Phosphorus

12%84.4mg

29.8 mgvs84.4 mg

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

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11.3%385mg

Potassium

11%372mg

385 mgvs372 mg

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

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1.93%1.06μg

Selenium

2.84%1.56μg

1.06 μgvs1.56 μg

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

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0%0mg

Sodium

1.67%25mg

0 mgvs25 mg

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

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1.35%0.15mg

Zinc

3.7%0.41mg

0.15 mgvs0.41 mg

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

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5%185g

Water

7.7%285g

185 gvs285 g

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

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Lets compare vitamin content per 100 calories of Oranges vs Sweet Onions:

Raw Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 7.5 times more Vitamin C and 6.1 times more Vitamin E than Raw Sweet Onions.
While Raw Sweet Onions contain 3.2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Vitamin B9 per 100 kcal.
Both Raw Oranges as well as Raw Sweet Onions have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Sweet Onions:

Raw Oranges have 1.4 times more Calcium than Raw Sweet Onions.
While Raw Sweet Onions contain 1.8 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Selenium, more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Oranges.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.3 times more Sugars and 1.8 times more Fiber than Raw Sweet Onions.
Both Raw Oranges and Raw Sweet Onions have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Oranges as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesSweet OnionsVS Valencia OrangesOrangesVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Sweet Onions

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: