Comparing Nutrients in 7 ounces Onions VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Onions	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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	3.53% 2.56g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	3.9% 2.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Onions	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	104% 1.36mg	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	9.43% 37.7μg	56% 224μg	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	16.3% 14.7mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	5.2% 0.42mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	116% 2.66mg	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	8.22% 57.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Onions versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Onions vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 6.6 times more Vitamin B1, 13.7 times more Vitamin B2, 7.6 times more Vitamin B3, 7.5 times more Vitamin B5, 5.7 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin B3
• Both Raw Onions as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Onions vs Dried Beechnuts:

• 7 ounces of Onions have 23 times more Calcium, more Magnesium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 17.2 times more Copper, 11.7 times more Iron, 10.4 times more Manganese, 7 times more Potassium, 9.5 times more Sodium and 2.1 times more Zinc than Raw Onions.
• 7 ounces of Onions lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 14.4 times more Energy, 500 times more Fat, 136.2 times more Saturated Fat, 425 times more Omega 3, 1414.6 times more Omega 6, 3.6 times more Carbohydrate and 5.6 times more Protein than Raw Onions.
• 7 ounces of Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Onions VS Dried Beechnuts

What are the health benefits of Onions compared to Dried Beechnuts?

Onions are a rich source of antioxidants, vitamins, and minerals that support immune function, heart health, and digestion. Dried beech nuts are high in healthy fats and protein, but they are not as nutrient-dense as onions. Overall, onions offer a wider range of health benefits compared to dried beech nuts.

Can I lose weight easier by eating more Onions or Dried Beechnuts?

Both onions and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, onions are lower in calories and higher in fiber compared to dried beech nuts, making them a better choice for weight loss. Incorporating a variety of vegetables like onions, along with other whole plant foods, can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Onions or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Onions are low in protein and not a significant source for muscle building. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats, making them a better option to support muscle growth. Incorporating a variety of plant-based protein sources such as beans, lentils, nuts, seeds, and whole grains will help you meet your muscle-building goals.

What is the environmental impact of producing Onions compared to Dried Beechnuts?

Onions have a lower environmental impact compared to dried beechnuts. Onion production generally requires less water, land, and energy compared to tree nut cultivation. Additionally, onions have a smaller carbon footprint and typically result in fewer greenhouse gas emissions. Choosing plant-based foods like onions over animal products like beechnuts can help reduce environmental impact and promote sustainability.