Comparing Nutrients in 300 calories Almonds VS Sauteed Yellow Onions

Weight per 300 calories

• Almonds: 51.8g
• Sauteed Yellow Onions: 244g

Almonds have 4.7 times more energy per 100g than Sauteed Yellow Onions. It has very high energy density when compared to other foods. Sauteed Yellow Onions having average energy density.

Which food has more nutrients per 300 calories - Almonds or Sauteed Yellow Onions?

Macros Ratio

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

Macro Nutrients

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 0.057g	4.98% 3.6g	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	% 0.088g	% 5.12g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 1.98g	g per day for Men 19-50 years
Fiber	17% 6.48g	11% 4.15g	38g per day for Men 19-50 years
Protein	19.6% 11g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	9.96% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	1.2% 4.88μg	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	0% 0mg	4.88% 4.4mg	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	88.5% 13.3mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	14% 139mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	4.6% 0.041mg	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	24% 1.92mg	8.23% 0.66mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	11.5% 80.5mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	NA	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.27% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Sauteed Yellow Onions:

• Almonds have 5.9 times more Vitamin B2, 20.8 times more Vitamin B3, 4.7 times more Vitamin B9 and 8 times more Vitamin E than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.7 times more Vitamin B5, 7.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sauteed Yellow Onions have similar amounts of Vitamin B1 per 300 kcal.
• Both Almonds as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sauteed Yellow Onions:

• Almonds have 2.9 times more Calcium, 12.9 times more Copper, 2.9 times more Iron, 6.4 times more Magnesium, 4.5 times more Manganese, 3.1 times more Phosphorus and 3.2 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 85.4 times more Water than Almonds.
• Both Almonds and Sauteed Yellow Onions have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.6 times more Fiber and 4.7 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.8 times more Saturated Fat, 1035.6 times more Omega 3, 1.8 times more Omega 6, 1.7 times more Carbohydrate and 63.3 times more Fructose than Almonds.
• Both Almonds and Sauteed Yellow Onions have similar amounts of Energy and Fat per 300 kcal.
• Both Almonds as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 300 kcal.