Comparing Nutrients in 14 ounces Oil Roasted Almonds VS 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	83% 2409kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	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	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	27.5% 20g	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	11% 8g	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	% 0.16g	% 8.97g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 2.86g	g per day for Men 19-50 years
Fiber	110% 41.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	150% 84.3g	5.67% 3.18g	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	30.4% 0.37mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	39.7% 0.52mg	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	26.8% 107μg	23% 91μg	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	21% 19mg	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	687% 103mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweet Onions	Recommended Dietary Allowance
Calcium	115% 1155mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	24.7% 0.22mg	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	183% 14.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	13% 0.3mg	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	264% 1850mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweet Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Sweet Onions:

• 14 ounces of Oil Roasted Almonds have 2.2 times more Vitamin B1, 39.1 times more Vitamin B2, 27.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 1298.5 times more Vitamin E than Sweet Onions.
• While 14 oz of Raw Sweet Onions contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Onions provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 14 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Sweet Onions:

• 14 ounces of Oil Roasted Almonds have 14.6 times more Calcium, 17.1 times more Copper, 14.2 times more Iron, 30.4 times more Magnesium, 32.4 times more Manganese, 17.3 times more Phosphorus, 5.9 times more Potassium, 8.2 times more Selenium and 23.6 times more Zinc than Sweet Onions.
• While 14 oz of Raw Sweet Onions contain 32.6 times more Water than Oil Roasted Almonds.
• 14 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 19 times more Energy, 689.6 times more Fat, 2.3 times more Carbohydrate, 11.7 times more Fiber and 26.5 times more Protein than Sweet Onions.
• While 14 oz of Raw Sweet Onions contain more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Onions offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Sweet Onions provide inadequate amounts of Energy and Protein