Comparing Nutrients in 14 ounces Sweet Onions VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	NA	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	36% 46.6g	130g per day for Men 19-50 years
Sugars	27.5% 20g	12.8% 9.25g	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	11% 8g	0% 0g	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	% 8.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 9.25g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	31% 0.4mg	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	23% 91μg	22% 87.3μg	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	21% 19mg	3.1% 2.78mg	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	0.53% 0.079mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	769% 6.9mg	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	13% 1.03mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	211% 4.85mg	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	15.3% 107mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.8% 362g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Sweet Onions vs Brazilnuts:

• 14 ounces of Sweet Onions have 1.3 times more Vitamin B6 and 6.9 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 15 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5 and 282.5 times more Vitamin E than Raw Sweet Onions.
• Both Sweet Onions and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Sweet Onions as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sweet Onions vs Brazilnuts:

• 14 ounces of Sweet Onions have 26.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8 times more Calcium, 31.1 times more Copper, 9.3 times more Iron, 41.8 times more Magnesium, 16.1 times more Manganese, 26.9 times more Phosphorus, 5.5 times more Potassium, 3834 times more Selenium and 31.2 times more Zinc than Raw Sweet Onions.
• 14 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Onions have 2.2 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 20.6 times more Energy, 838.8 times more Fat, 1.6 times more Carbohydrate, 8.3 times more Fiber and 17.9 times more Protein than Raw Sweet Onions.
• 14 ounces of Sweet Onions provide inadequate amounts of Energy and Protein