Comparing Nutrients in 500 calories Canned Onions with Liquids VS Almonds

Weight per 500 calories

• Canned Onions with Liquids: 2632g
• Almonds: 86.4g

Almonds have 30.5 times more energy per unit of mass than Canned Onions Solids and Liquids, which is very high in comparison to other foods. Canned Onions with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Onions with Liquids or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Onions with Liquids	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	80% 58g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	83% 31.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	40% 22.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	9.5% 38μg	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	126% 113mg	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	12.3% 1.84mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Almonds	Recommended Dietary Allowance
Calcium	118% 1184mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	99% 0.89mg	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	42.8% 3.42mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 737mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	86% 2921mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	651% 9763mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	67% 2476g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Onions with Liquids vs Almonds:

• Canned Onions Solids and Liquids have 4.8 times more Vitamin B1, 6.3 times more Vitamin B5, 30.5 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 6.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 12 times more Vitamin E than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Onions with Liquids vs Almonds:

• Canned Onions Solids and Liquids have 5.1 times more Calcium, 1.6 times more Copper, 1.4 times more Manganese, 1.8 times more Phosphorus, 4.6 times more Potassium, 2.2 times more Selenium, 11305.7 times more Sodium, 2.8 times more Zinc and 650.2 times more Water than Almonds.
• While Almonds contain 1.5 times more Magnesium than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Onions Solids and Liquids have 5.7 times more Carbohydrate, 15.4 times more Sugars, 2.9 times more Fiber and 1.2 times more Protein than Almonds.
• While Almonds contain 18.2 times more Fat, 7.8 times more Saturated Fat and 11.9 times more Omega 6 than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Onions Solids and Liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.