Comparing Nutrients in 7 ounces Sauteed Yellow Onions VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Acorns	6%	53%	41%

Macro Nutrients

	Sauteed Yellow Onions	Acorns	Recommended Dietary Allowance
Energy	8.4% 244kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	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	4.05% 2.94g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	80.6% 1.05mg	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	0.99% 3.97μg	43% 173μg	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	3.97% 3.57mg	0% 0mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Acorns	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	137% 1.23mg	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	6.7% 0.54mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	115% 2.65mg	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	9.36% 65.5mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.3% 159g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Sauteed Yellow Onions vs Acorns:

• 7 ounces of Sauteed Yellow Onions have more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 49.4 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 43.5 times more Vitamin B9 than Sauteed Yellow Onions.
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Acorns have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Sauteed Yellow Onions vs Acorns:

• 7 ounces of Sauteed Yellow Onions have 2.9 times more Water than Acorns.
• While 7 oz of Raw Acorns contain 2.1 times more Calcium, 36.5 times more Copper, 2.9 times more Iron, 6.9 times more Magnesium, 13.1 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium and 2.4 times more Zinc than Sauteed Yellow Onions.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 3.1 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat, 5.2 times more Carbohydrate and 6.5 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Acorns offer comparable quantities of Omega 6 per seven ounces.
• 7 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein