Comparing Nutrients in 7 ounces Sweet Onions VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweet Onions	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11.5% 15g	51% 66.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	5.53% 4g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	2.83% 1.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweet 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	6.8% 0.081mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	11.4% 45.6μg	56% 224μg	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	10.6% 9.53mg	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	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	148% 1.33mg	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	6.45% 0.52mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	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	7.65% 53.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	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	1.06% 16mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet 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 Sweet Onions vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 7.4 times more Vitamin B1, 18.6 times more Vitamin B2, 6.6 times more Vitamin B3, 9.4 times more Vitamin B5, 5.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Sweet Onions.
• 7 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sweet Onions as well as Dried Beechnuts have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Sweet Onions vs Dried Beechnuts:

• 7 ounces of Sweet Onions have 20 times more Calcium, more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 12 times more Copper, 9.5 times more Iron, 17.6 times more Manganese, 8.5 times more Potassium, 4.8 times more Sodium and 2.8 times more Zinc than Raw Sweet Onions.
• 7 ounces of Sweet 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 18 times more Energy, 625 times more Fat, 4.4 times more Carbohydrate and 7.8 times more Protein than Raw Sweet Onions.
• 7 ounces of Sweet Onions provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Sweet Onions VS Dried Beechnuts

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

Sweet onions are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and reduce inflammation. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber, providing sustained energy and promoting satiety. Both can be part of a healthy diet, but sweet onions may offer more diverse nutrients and health benefits compared to dried beech nuts.

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

Both sweet onions and dried beechnuts can be part of a healthy diet, but for weight loss, sweet onions would be the better choice. Sweet onions are low in calories and high in fiber, making them a great option for promoting weight loss. Dried beechnuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation if weight loss is the goal. Remember, weight loss is best achieved through a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.

Should I eat more Sweet 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. Sweet onions are low in protein, while dried beech nuts are a good source of protein and healthy fats. Therefore, incorporating more dried beech nuts into your diet would be more beneficial for muscle growth. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support muscle development.

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

The environmental impact of producing sweet onions is generally lower compared to dried beechnuts. Sweet onions are a vegetable crop that requires less water, land, and resources to grow compared to tree nuts like beechnuts. Additionally, the production of beechnuts may involve more intensive farming practices and processing methods, leading to a higher environmental footprint. Choosing sweet onions over dried beechnuts can be a more sustainable option for reducing environmental impact.