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Comparing Nutrients in 100 calories Sweet OnionsVS Almonds

Weight per 100 calories

Sweet Onions
313g
Almonds
17.3g

Almonds have 18.1 times more energy per unit of mass than Raw Sweet Onions, which is very high in comparison to other foods. Sweet Onions having low energy density.

Which food has more nutrients per 100 calories - Sweet Onions or Almonds?

Macros Ratio

Protein Fat Carbs

Sweet Onions
9%
2%
89%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

Sweet Onionsvs Almonds
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.25g
Fat
8.9%8.62g
0.25 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
2.05%0.66g
NA gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.032%0.001g
NA gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
12.5%2.13g
NA gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.6g
Carbohydrate
2.86%3.72g
23.6 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.6%15.7g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.7 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.7%6.3g
Fructose
0.026%0.019g
≤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]
6.3 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.06g
Glucose
%0.029g
7.06 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.25g
Sucrose
%0.68g
2.25 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g
Fiber
5.7%2.16g
2.8 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.46%2.5g
Protein
6.52%3.65g
2.5 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Onionsvs Almonds
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.7%0.13mg
Vitamin B1
2.95%0.035mg
Thiamine
0.13 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.063mg
Vitamin B2
15%0.2mg
Riboflavin
0.063 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.6%0.42mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.42 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.13%0.31mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.31 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.3%0.41mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.41 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18%72μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
72 μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.7%15mg
Vitamin C
0%0mg
Ascorbic acid
15 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.42%0.063mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.063 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.78%0.94μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.94 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Onionsvs Almonds
6.25%62.5mg
Calcium
4.65%46.5mg
62.5 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.18mg
Copper
19.8%0.18mg
0.18 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg
Iron
8%0.64mg
0.81 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.7%28mg
Magnesium
11%46.6mg
28 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.3%0.24mg
Manganese
16.4%0.38mg
0.24 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%84.4mg
Phosphorus
12%83mg
84.4 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%372mg
Potassium
3.72%127mg
372 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.84%1.56μg
Selenium
1.3%0.71μg
1.56 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg
Sodium
0.012%0.17mg
25 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg
Zinc
4.9%0.54mg
0.41 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.7%285g
Water
0.021%0.76g
285 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sweet Onions vs Almonds:
Comparing minerals per 100 calories for Sweet Onions vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsAlmondsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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