Comparing Nutrients in 14 ounces Blanched AlmondsVS Sweet Onions

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Sweet Onions

89%

14 oz ▼

Macro Nutrients

Blanched Almondsvs Sweet Onions

80.7%2342kcal

Energy

4.38%127kcal

2342 kcalvs127 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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215%208g

Fat

0.33%0.32g

208 gvs0.32 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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49%15.7g

Saturated Fat

15.7 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g

Omega 3

0.016 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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289%49g

Omega 6

49 gvsNA 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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57%74g

Carbohydrate

23%30g

74 gvs30 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.3%18.4g

Sugars

27.5%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.4 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

11%8g

≤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]

0 gvs8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g

Glucose

%8.97g

0.12 gvs8.97 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.7g

Sucrose

%2.86g

17.7 gvs2.86 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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103%39.3g

Fiber

9.4%3.57g

39.3 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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152%85g

Protein

5.67%3.18g

85 gvs3.18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Sweet Onions

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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63%0.76mg

Vitamin B1

13.6%0.16mg

Thiamine

0.76 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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217%2.82mg

Vitamin B2

6.1%0.079mg

Riboflavin

2.82 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg

Vitamin B3

3.3%0.53mg

Niacin, nicotinic acid, niacinamide

14 mgvs0.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

7.78%0.39mg

Pantothenic acid

1.25 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.46mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.46 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

23%91μg

Folates and Folic Acid

194 μgvs91 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

21%19mg

Ascorbic acid

0 mgvs19 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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628%94mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

94 mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.99%1.2μg

Phytomenadione or phylloquinone

0 μgvs1.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Sweet Onions

94%937mg

Calcium

7.94%79.4mg

937 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg

Copper

24.7%0.22mg

4.08 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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163%13mg

Iron

13%1.03mg

13 mgvs1.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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253%1064mg

Magnesium

8.5%35.7mg

1064 mgvs35.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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317%7.3mg

Manganese

13%0.3mg

7.3 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

15.3%107mg

1909 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77%2616mg

Potassium

14%472mg

2616 mgvs472 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg

Selenium

3.6%2μg

12.7 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.03%75.4mg

Sodium

2.1%31.8mg

75.4 mgvs31.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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107%11.8mg

Zinc

4.7%0.52mg

11.8 mgvs0.52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g

Water

9.8%362g

18 gvs362 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sweet Onions:

Blanched Almonds have 4.7 times more Vitamin B1, 35.6 times more Vitamin B2, 26.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 1187.5 times more Vitamin E than Raw Sweet Onions.
While Raw Sweet Onions contain more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Raw Sweet Onions have similar amounts of Vitamin B6 per 14 oz.
Both Blanched Almonds as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sweet Onions:

Blanched Almonds have 11.8 times more Calcium, 18.3 times more Copper, 12.6 times more Iron, 29.8 times more Magnesium, 24.1 times more Manganese, 17.8 times more Phosphorus, 5.5 times more Potassium, 6.4 times more Selenium, 2.4 times more Sodium and 22.8 times more Zinc than Raw Sweet Onions.
While Raw Sweet Onions contain 20.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

Blanched Almonds have 18.4 times more Energy, 656.5 times more Fat, 2.5 times more Carbohydrate, 11 times more Fiber and 26.8 times more Protein than Raw Sweet Onions.
While Raw Sweet Onions contain more Fructose than Blanched Almonds.
Both Blanched Almonds and Raw Sweet Onions have similar amounts of Sugars per 14 oz.
Both Blanched Almonds as well as Raw Sweet Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Blanched AlmondsVS Roasted AlmondsSweet OnionsVS Roasted AlmondsBlanched AlmondsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

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Comparing Nutrients in 14 ounces Blanched AlmondsVS Sweet Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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