Comparing Nutrients in 500 calories Boiled Onions VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Onions: 1136g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 13.8 times more energy per unit of mass than Boiled and Drained Onions, which is very high in comparison to other foods. Boiled Onions having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Onions or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.68% 0.8g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	74% 53.8g	5.17% 3.75g	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	22.6% 16.4g	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	% 25g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 3.6g	g per day for Men 19-50 years
Fiber	42% 16g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	39.8% 0.48mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	7.48% 0.097mg	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	42.6% 170μg	5.56% 22.2μg	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	65.7% 59mg	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	1.5% 0.23mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.73% 5.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	87.4% 0.79mg	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% 2.73mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	88% 2.03mg	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	57% 398mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	27% 998g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Onions VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Onions or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Onions vs Oil Roasted Almonds:

• 500 calories of Boiled Onions have 6.3 times more Vitamin B1, 6.8 times more Vitamin B5, 15.1 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 94.1 times more Vitamin E than Boiled and Drained Onions.
• 500 calories of Boiled Onions have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Onions as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Onions vs Oil Roasted Almonds:

• 500 calories of Boiled Onions have 3.3 times more Potassium, 2 times more Selenium and 432.9 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.8 times more Magnesium than Boiled and Drained Onions.
• Both Boiled Onions and Oil Roasted Almonds contain similar levels of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Onions have 7.9 times more Carbohydrate, 14.3 times more Sugars, more Fructose and 1.8 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 21 times more Fat, 9.8 times more Saturated Fat and 14 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled Onions and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Onions provide inadequate amounts of Omega 6
• Both Boiled and Drained Onions as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.