Comparing Nutrients in 500 calories Blanched Almonds VS Frozen Whole Onions

Weight per 500 calories

• Blanched Almonds: 84.7g
• Frozen Whole Onions: 1429g

Blanched Almonds have 16.9 times more energy per 100g than Frozen Whole Onions. It has very high energy density when compared to other foods. Frozen Whole Onions, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Frozen Whole Onions?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Blanched Almonds	Frozen Whole Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	93% 121g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	75% 54.4g	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% 0g	NA	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	64% 24.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	102% 1.33mg	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	10.4% 41.5μg	75% 300μg	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	0% 0mg	127% 114mg	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	134% 20mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.76% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	20% 200mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	79.4% 0.71mg	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	34.7% 2.78mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	77.6% 1.8mg	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	58.2% 408mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	35% 1289g	3700g per day for Men 19-50 years

Blanched Almonds VS Frozen Whole Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Frozen Whole Onions?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Frozen Whole Onions:

• 500 calories of Blanched Almonds have 1.8 times more Vitamin B2 and 70.4 times more Vitamin E than Frozen Whole Onions.
• While 500 kcal of Frozen Whole Onions, Unprepared contain 2.3 times more Vitamin B1, 5.3 times more Vitamin B5, 13.6 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Frozen Whole Onions provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Frozen Whole Onions have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Frozen Whole Onions:

• 500 calories of Blanched Almonds have 1.2 times more Copper, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Zinc than Frozen Whole Onions.
• While 500 kcal of Frozen Whole Onions, Unprepared contain 2.6 times more Calcium, 2.4 times more Iron, 3.6 times more Potassium, 2.1 times more Selenium and 337.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Frozen Whole Onions contain similar levels of Manganese per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 51.9 times more Fat, 21.3 times more Saturated Fat, 30.6 times more Omega 6 and 1.4 times more Protein than Frozen Whole Onions.
• While 500 kcal of Frozen Whole Onions, Unprepared contain 7.6 times more Carbohydrate, 13.9 times more Sugars and 2.9 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Frozen Whole Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Whole Onions provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 in 500 calories.