Comparing Nutrients in 100 calories Sweet Onions VS Almond paste

Weight per 100 calories

• Sweet Onions: 313g
• Almond paste: 22g

Almond paste has 14.3 times more energy per unit of mass than Raw Sweet Onions, which is very high in comparison to other foods. Sweet Onions having low energy density.

Discover which food has more nutrients per 100 calories - Sweet Onions or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweet Onions	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	11% 7.9g	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	8.7% 6.3g	NA	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	% 7.06g	NA	g per day for Men 19-50 years
Sucrose	% 2.25g	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.063mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.13% 0.31mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	0.6% 0.008mg	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	18% 72μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	0.024% 0.022mg	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	0.42% 0.063mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Almond paste	Recommended Dietary Allowance
Calcium	6.25% 62.5mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.18mg	11% 0.099mg	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	10% 0.81mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	8.13% 0.19mg	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	12% 84.4mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.083% 3.07g	3700g per day for Men 19-50 years

Sweet Onions VS Almond Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweet Onions or Almond paste?

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

• 100 calories of Sweet Onions have 7.2 times more Vitamin B1, 1.3 times more Vitamin B3, 12.4 times more Vitamin B5, 51.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 687 times more Vitamin C than Almond paste.
• While 100 kcal of Almond paste contain 1.4 times more Vitamin B2 and 47.3 times more Vitamin E than Raw Sweet Onions.
• 100 calories of Sweet Onions have insufficient amounts of Vitamin E
• 100 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Sweet Onions as well as Almond paste have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Sweet Onions vs Almond paste:

• 100 calories of Sweet Onions have 1.7 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 5.4 times more Potassium, 1.7 times more Selenium, 1.3 times more Zinc and 92.7 times more Water than Almond paste.
• Both Sweet Onions and Almond paste contain similar levels of Magnesium per 100 calories.
• 100 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweet Onions have 2.3 times more Carbohydrate, 2 times more Sugars, 2.7 times more Fiber and 1.3 times more Protein than Almond paste.
• While 100 kcal of Almond paste contain 24.2 times more Fat than Raw Sweet Onions.
• Both Sweet Onions and Almond paste offer comparable quantities of Energy per 100 calories.