Comparing Nutrients in 1 kilogram Sweet Onions VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweet Onions	Dried Beechnuts	Recommended Dietary Allowance
Energy	11% 320kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	258% 335g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	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	28% 20g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	526% 6.84mg	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	57.5% 230μg	283% 1130μg	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	53.3% 48mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Dried Beechnuts	Recommended Dietary Allowance
Calcium	20% 200mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	744% 6.7mg	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	32.5% 2.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	583% 13.4mg	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	38.6% 270mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 912g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Dried Beechnuts per 1 kg

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

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

• 1 kg of Dried Beechnuts contains 7.4 times more Vitamin B1, 18.6 times more Vitamin B2, 6.6 times more Vitamin B3, 9.4 times more Vitamin B5, 5.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Sweet Onions.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sweet Onions as well as Dried Beechnuts have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Sweet Onions vs Dried Beechnuts:

• 1 kilogram of Sweet Onions has 20 times more Calcium, more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 12 times more Copper, 9.5 times more Iron, 17.6 times more Manganese, 8.5 times more Potassium, 4.8 times more Sodium and 2.8 times more Zinc than Raw Sweet Onions.
• 1 kilogram of Sweet Onions lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 18 times more Energy, 625 times more Fat, 4.4 times more Carbohydrate and 7.8 times more Protein than Raw Sweet Onions.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein