Comparing Nutrients in 5 ounces Sweet Onions VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	NA	71.5% 23g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	13% 16.6g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	4.56% 3.3g	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	3.95% 2.86g	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.02g	% 3.3g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	8.15% 32.6μg	7.8% 31μg	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	7.56% 6.8mg	1.1% 0.99mg	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	0.19% 0.028mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Brazilnuts	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	275% 2.47mg	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	4.6% 0.37mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	75.4% 1.73mg	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	5.47% 38.3mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Onions versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Onions vs Brazilnuts:

• 5 ounces of Sweet Onions have 1.3 times more Vitamin B6 and 6.9 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 15 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5 and 282.5 times more Vitamin E than Raw Sweet Onions.
• Both Sweet Onions and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Sweet Onions as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweet Onions vs Brazilnuts:

• 5 ounces of Sweet Onions have 26.7 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8 times more Calcium, 31.1 times more Copper, 9.3 times more Iron, 41.8 times more Magnesium, 16.1 times more Manganese, 26.9 times more Phosphorus, 5.5 times more Potassium, 3834 times more Selenium and 31.2 times more Zinc than Raw Sweet Onions.
• 5 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Onions have 2.2 times more Sugars and more Fructose than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 20.6 times more Energy, 838.8 times more Fat, 1.6 times more Carbohydrate, 8.3 times more Fiber and 17.9 times more Protein than Raw Sweet Onions.
• 5 ounces of Sweet Onions provide inadequate amounts of Energy and Protein