Comparing Nutrients in 100 grams Blanched Almonds VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Blanched Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	20.3% 590kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	0% 0g	2.04% 1.48g	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	% 0.03g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.81g	g per day for Men 19-50 years
Fiber	26% 9.9g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	16% 0.21mg	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	12.3% 49μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	158% 23.8mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	23.6% 236mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1.9% 0.017mg	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	41% 3.28mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	4.43% 0.1mg	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	68.7% 481mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Sauteed Yellow Onions:

• Blanched Almonds have 3.9 times more Vitamin B1, 17.3 times more Vitamin B2, 94.6 times more Vitamin B3, 1.8 times more Vitamin B5, 24.5 times more Vitamin B9 and 34.9 times more Vitamin E than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Sauteed Yellow Onions:

• Blanched Almonds have 11.8 times more Calcium, 60.4 times more Copper, 12.1 times more Iron, 29.8 times more Magnesium, 18 times more Manganese, 14.6 times more Phosphorus, 5 times more Potassium, 1.6 times more Sodium and 14.1 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 17.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 4.8 times more Energy, 4.9 times more Fat, 2.7 times more Saturated Fat, 2.6 times more Omega 6, 2.4 times more Carbohydrate, 5.8 times more Fiber and 22.5 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 165 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 100 g.