Kale.World
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Oranges vs Onions
CALORIC DENSITY
Oranges, raw, navels
Onions, raw
0.49
0.4
9202
11282

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Oranges
Onions
Protein = 4g
Protein = 6g
Carbohydrates = 51g
Carbohydrates = 47g
Fat = 1g
Fat = 1g
Fiber = 9g
Fiber = 9g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient oranges onions
Protein 4g 6g
Carbohydrate 51g 47g
Fiber 9g 9g
Fat 1g 1g
Monounsat. Fat 0g 1g
Polyunsat. Fat 0g 0g
Saturated Fat 0g 0g
oranges
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 8%
Choline = 7%
Vitamin A = 8%
Vitamin A = 0%
Vitamin C = 322%
Vitamin C = 49%
Vitamin E = 5%
Vitamin E = 1%
Vitamin K = 0%
Vitamin K = 3%
Nutrientorangesonions
Choline8%7%
Vitamin A8%0%
Vitamin C322%49%
Vitamin E5%1%
Vitamin K0%3%

Oranges have significantly more Vitamins A, C than onions. Oranges are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Calcium. Oranges are an excellent source of Vitamin C. Onions are a good source of Thiamin, Potassium, Calcium, Phosphorus. Onions are a great source of Vitamin C, Vitamin B6.

onions

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 28%
Vitamin B1 = 23%
Vitamin B2 = 19%
Vitamin B2 = 12%
Vitamin B3 = 15%
Vitamin B3 = 5%
Vitamin B5 = 21%
Vitamin B5 = 12%
Vitamin B6 = 29%
Vitamin B6 = 55%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientorangesonions
Vitamin B128%23%
Vitamin B219%12%
Vitamin B315%5%
Vitamin B521%12%
Vitamin B629%55%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 1%
Potassium = 19%
Potassium = 21%
Calcium = 35%
Calcium = 23%
Magnesium = 13%
Magnesium = 14%
Phosphorus = 16%
Phosphorus = 25%
Iron = 9%
Iron = 18%
Manganese = 5%
Manganese = 28%
Selenium = 0%
Selenium = 6%
Copper = 16%
Copper = 20%
Zinc = 3%
Zinc = 9%
Nutrientorangesonions
Sodium0%1%
Potasium19%21%
Calcium35%23%
Magnesium13%14%
Phosphorus16%25%
Iron9%18%
Manganese5%28%
Selenium0%6%
Copper16%20%
Zinc3%9%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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