Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Almonds

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Almonds	Recommended Dietary Allowance
Energy	42.4% 1230kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	20.4% 15g	1.5% 1.1g	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	% 21g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 39.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	329% 125g	38g per day for Men 19-50 years
Protein	17% 9.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	110% 440μg	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	20% 18mg	0% 0mg	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	45.3% 6.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1146% 10.3mg	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	33.8% 2.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Almonds:

• Sauteed Yellow Onions have 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Sauteed Yellow Onions as well as Almonds have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Almonds:

• Sauteed Yellow Onions have 18.1 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions have 220 times more Omega 3 and 13.5 times more Fructose than Almonds.
• While Almonds contain 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.
• Both Sauteed Yellow Onions as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.