Comparing Nutrients in 100 calories Oil Roasted Almonds VS Sweet Onions

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Sweet Onions: 313g

Oil Roasted Almonds have 19 times more energy per 100g than Sweet Onions. It has very high energy density when compared to other foods. Raw Sweet Onions having low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Sweet Onions?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Oil Roasted Almonds	Sweet Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	21.6% 15.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	8.7% 6.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.007g	% 7.06g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 2.25g	g per day for Men 19-50 years
Fiber	4.55% 1.73g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	6.13% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.1% 4.45μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16.7% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.5% 4.28mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.78% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweet Onions	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.25% 62.5mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	19.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.58% 0.61mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76.8mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	2.84% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	7.7% 285g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Sweet Onions Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Sweet Onions?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Sweet Onions:

• 100 calories of Oil Roasted Almonds have 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 68.5 times more Vitamin E than Sweet Onions.
• While 100 kcal of Raw Sweet Onions contain 8.5 times more Vitamin B1, 8.1 times more Vitamin B5, 20.9 times more Vitamin B6, 16.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 100 calories of Sweet Onions have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Sweet Onions:

• 100 calories of Oil Roasted Almonds have 1.6 times more Magnesium, 1.7 times more Manganese and 1.2 times more Zinc than Sweet Onions.
• While 100 kcal of Raw Sweet Onions contain 1.3 times more Calcium, 1.3 times more Iron, 3.2 times more Potassium, 2.3 times more Selenium and 618.1 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Onions contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 36.4 times more Fat and 1.4 times more Protein than Sweet Onions.
• While 100 kcal of Raw Sweet Onions contain 8.1 times more Carbohydrate, 20.9 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Onions offer comparable quantities of Energy per 100 calories.