Comparing Nutrients in 14 ounces Almonds VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	79.2% 2298kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	24% 31g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	8.1% 5.87g	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	% 0.67g	% 8.33g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3.2g	g per day for Men 19-50 years
Fiber	131% 49.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	2% 7.94μg	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	7.94% 7.14mg	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	678% 102mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	107% 1068mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	7.5% 0.067mg	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	184% 14.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	17.6% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Sauteed Yellow Onions:

• Almonds have 4.2 times more Vitamin B1, 27.8 times more Vitamin B2, 97.8 times more Vitamin B3, 2.7 times more Vitamin B5, 22 times more Vitamin B9 and 37.7 times more Vitamin E than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Sauteed Yellow Onions:

• Almonds have 13.5 times more Calcium, 60.6 times more Copper, 13.7 times more Iron, 30 times more Magnesium, 21.4 times more Manganese, 14.6 times more Phosphorus, 5.5 times more Potassium and 14.9 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.7 times more Energy, 4.6 times more Fat, 2.6 times more Saturated Fat, 2.6 times more Omega 6, 2.7 times more Carbohydrate, 7.4 times more Fiber and 22.3 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 220 times more Omega 3 and 13.5 times more Fructose than Almonds.
• Both Almonds as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 14 oz.