Comparing Nutrients in 300 calories Sweet Onions VS Oil Roasted Almonds

Weight per 300 calories

• Sweet Onions: 938g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 19 times more energy per unit of mass than Raw Sweet Onions, which is very high in comparison to other foods. Sweet Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweet Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	65% 47g	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	26% 19g	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 2.16g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	4.5% 0.058mg	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	54% 216μg	3.34% 13.3μg	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	50% 45mg	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	1.25% 0.19mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.8% 188mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	52.4% 0.47mg	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	30.5% 2.44mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	53% 1.2mg	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	36% 253mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	23% 855g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 8.5 times more Vitamin B1, 8.1 times more Vitamin B5, 20.9 times more Vitamin B6, 16.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 68.5 times more Vitamin E than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweet Onions vs Oil Roasted Almonds:

• Raw Sweet Onions have 1.3 times more Calcium, 1.3 times more Iron, 3.2 times more Potassium, 2.3 times more Selenium, 151.8 times more Sodium and 618.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Magnesium and 1.7 times more Manganese than Raw Sweet Onions.
• Both Raw Sweet Onions and Oil Roasted Almonds have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Onions have 8.1 times more Carbohydrate, 20.9 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 36.4 times more Fat and 1.4 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Sweet Onions as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.