Comparing Nutrients in 1 pound Dried Beechnuts VS Sweet Onions

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Sweet Onions	Recommended Dietary Allowance
Energy	90% 2613kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	NA	32g per day for Men 19-50 years
Omega 3	482% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	NA	12.6% 9.16g	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.27g	g per day for Men 19-50 years
Fiber	NA	10.7% 4.1g	38g per day for Men 19-50 years
Protein	50.2% 28g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	115% 1.38mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	45.4% 0.59mg	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	128% 513μg	26% 104μg	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	78% 70.3mg	24% 21.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sweet Onions	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	28.2% 0.25mg	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	139% 11mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	15% 0.34mg	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	0% 0mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sweet Onions per 1 lb

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

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

• 1 pound of Dried Beechnuts has 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 Sweet Onions.
• 1 pound of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dried Beechnuts as well as Raw Sweet Onions have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Dried Beechnuts has 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 Sweet Onions.
• While 1 lb of Raw Sweet Onions contains 20 times more Calcium, more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Sweet Onions lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

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