Comparing Nutrients in 300 calories Onions VS Almonds

Weight per 300 calories

• Onions: 750g
• Almonds: 51.8g

Almonds have 14.5 times more energy per unit of mass than Raw Onions, which is very high in comparison to other foods. Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Onions	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	8.6% 11g	130g per day for Men 19-50 years
Sugars	44% 32g	3.1% 2.25g	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	13.3% 9.68g	0.079% 0.057g	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	% 14.8g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 7.43g	% 2.05g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Onions	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.6% 143μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61.7% 55.5mg	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	1% 0.15mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	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	19.7% 1.58mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	18% 668g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Onions have 3.2 times more Vitamin B1, 3.8 times more Vitamin B5, 12.7 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 88.5 times more Vitamin E than Raw Onions.
• Both Raw Onions as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Onions vs Almonds:

• Raw Onions have 1.2 times more Calcium, 2.9 times more Potassium, 1.8 times more Selenium and 292.5 times more Water than Almonds.
• While Almonds contain 1.8 times more Copper, 1.9 times more Magnesium and 1.3 times more Zinc than Raw Onions.
• Both Raw Onions and Almonds have similar amounts of Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Onions have 6.3 times more Carbohydrate, 14.1 times more Sugars, 169.8 times more Fructose and 2 times more Fiber than Almonds.
• While Almonds contain 34.5 times more Fat, 6.3 times more Saturated Fat, 65.5 times more Omega 6 and 1.3 times more Protein than Raw Onions.
• Both Raw Onions and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Onions as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.