Comparing Nutrients in 1 kilogram Brazilnuts VS Sweet Onions

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Sweet Onions	Recommended Dietary Allowance
Energy	227% 6590kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	NA	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	58% 75.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	69.2% 50.2g	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	28% 20g	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	% 0g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 7.2g	g per day for Men 19-50 years
Fiber	197% 75g	23.7% 9g	38g per day for Men 19-50 years
Protein	256% 143g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	514% 6.17mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	100% 1.3mg	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	55% 220μg	57.5% 230μg	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	7.78% 7mg	53.3% 48mg	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	377% 56.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sweet Onions	Recommended Dietary Allowance
Calcium	160% 1600mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	62.2% 0.56mg	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	304% 24.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	33% 0.76mg	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	1036% 7250mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sweet Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Sweet Onions:

• 1 kilogram of Brazilnuts has 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 Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.3 times more Vitamin B6 and 6.9 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Sweet Onions provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin C
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Dried Brazilnuts as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Sweet Onions:

• 1 kilogram of Brazilnuts has 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 Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 26.7 times more Water than Dried Brazilnuts.
• 1 kilogram of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 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 Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 2.2 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein