Comparing Nutrients in 300 calories Dried Butternuts VS Sweet Onions

Weight per 300 calories

• Dried Butternuts: 49g
• Sweet Onions: 938g

Dried Butternuts have 19.1 times more energy per 100g than Sweet Onions. It has very high energy density when compared to other foods. Raw Sweet Onions having low energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Sweet Onions?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Dried Butternuts	Sweet Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	267% 4.27g	NA	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	54.4% 70.8g	130g per day for Men 19-50 years
Sugars	NA	65% 47g	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	26% 19g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 6.75g	g per day for Men 19-50 years
Fiber	6.06% 2.3g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	94% 1.2mg	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	8.1% 32.4μg	54% 216μg	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	1.74% 1.57mg	50% 45mg	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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Sweet Onions	Recommended Dietary Allowance
Calcium	2.6% 26mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	58.3% 0.53mg	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	24.6% 1.97mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	20% 84.4mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	31% 0.71mg	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	31.2% 219mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	33% 1116mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	23% 855g	3700g per day for Men 19-50 years

Dried Butternuts VS Sweet Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Sweet Onions?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Sweet Onions:

• 300 kcal of Raw Sweet Onions contain 2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 28.7 times more Vitamin C than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Sweet Onions:

• 300 calories of Dried Butternuts have 1.4 times more Magnesium, 4.5 times more Manganese, 1.8 times more Selenium and 1.3 times more Zinc than Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 7.2 times more Calcium, 2.4 times more Copper, 5.4 times more Potassium and 522.4 times more Water than Dried Butternuts.
• Both Dried Butternuts and Sweet Onions contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 37.2 times more Fat and 1.6 times more Protein than Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 12 times more Carbohydrate and 3.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Sweet Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate