Comparing Nutrients in 300 calories Roasted AlmondsVS Sweet Onions

Weight per 300 calories

Roasted Almonds

50.2g

Sweet Onions

938g

Roasted Almonds have 18.7 times more energy per 100g than Sweet Onions. It has very high energy density when compared to other foods. Raw Sweet Onions having low energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Sweet Onions

89%

300 kcal ▼

Macro Nutrients

Roasted Almondsvs Sweet Onions

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27%26.4g

Fat

0.77%0.75g

26.4 gvs0.75 g

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

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6.4%2.05g

Saturated Fat

2.05 gvsNA g

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

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0.31%0.005g

Omega 3

0.005 gvsNA g

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

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38.2%6.5g

Omega 6

6.5 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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8.1%10.5g

Carbohydrate

54.4%70.8g

10.5 gvs70.8 g

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

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3.36%2.44g

Sugars

65%47g

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

2.44 gvs47 g

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

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0.007%0.005g

Fructose

26%19g

≤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]

0.005 gvs19 g

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

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%0.005g

Glucose

%21g

0.005 gvs21 g

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

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%2.4g

Sucrose

%6.75g

2.4 gvs6.75 g

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

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14.4%5.47g

Fiber

22.2%8.44g

5.47 gvs8.44 g

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

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18.8%10.5g

Protein

13.4%7.5g

10.5 gvs7.5 g

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

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Vitamins

Roasted 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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3.2%0.039mg

Vitamin B1

32%0.38mg

Thiamine

0.039 mgvs0.38 mg

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

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46%0.6mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.6 mgvs0.19 mg

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

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11.4%1.82mg

Vitamin B3

7.8%1.25mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.25 mg

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

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3.22%0.16mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.16 mgvs0.92 mg

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

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5.25%0.068mg

Vitamin B6

94%1.2mg

Pyridoxine

0.068 mgvs1.2 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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6.9%27.6μg

Vitamin B9

54%216μg

Folates and Folic Acid

27.6 μgvs216 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

50%45mg

Ascorbic acid

0 mgvs45 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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80%12mg

Vitamin E

1.25%0.19mg

Tocopherols and Tocotrienols

12 mgvs0.19 mg

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

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0%0μg

Vitamin K

2.34%2.8μg

Phytomenadione or phylloquinone

0 μgvs2.8 μg

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

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Minerals

Roasted Almondsvs Sweet Onions

13.4%134mg

Calcium

18.8%188mg

134 mgvs188 mg

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

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61.3%0.55mg

Copper

58.3%0.53mg

0.55 mgvs0.53 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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23.4%1.87mg

Iron

30.5%2.44mg

1.87 mgvs2.44 mg

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

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33.3%140mg

Magnesium

20%84.4mg

140 mgvs84.4 mg

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

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48.7%1.1mg

Manganese

31%0.71mg

1.1 mgvs0.71 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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33.8%236mg

Phosphorus

36%253mg

236 mgvs253 mg

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

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10.5%358mg

Potassium

33%1116mg

358 mgvs1116 mg

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

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1.82%1μg

Selenium

8.52%4.7μg

1 μgvs4.7 μg

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

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0.1%1.5mg

Sodium

5%75mg

1.5 mgvs75 mg

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

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15%1.66mg

Zinc

11%1.2mg

1.66 mgvs1.2 mg

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

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0.033%1.2g

Water

23%855g

1.2 gvs855 g

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

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Lets compare vitamin content per 300 calories of Roasted Almonds vs Sweet Onions:

Dry Roasted Almonds have 3.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 63.9 times more Vitamin E than Raw Sweet Onions.
While Raw Sweet Onions contain 10 times more Vitamin B1, 5.7 times more Vitamin B5, 17.9 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Sweet Onions:

Dry Roasted Almonds have 1.7 times more Magnesium, 1.6 times more Manganese and 1.4 times more Zinc than Raw Sweet Onions.
While Raw Sweet Onions contain 1.4 times more Calcium, 1.3 times more Iron, 3.1 times more Potassium, 4.7 times more Selenium, 49.8 times more Sodium and 707.5 times more Water than Dry Roasted Almonds.
Both Dry Roasted Almonds and Raw Sweet Onions have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Almonds have 35.1 times more Fat and 1.4 times more Protein than Raw Sweet Onions.
While Raw Sweet Onions contain 6.7 times more Carbohydrate, 19.3 times more Sugars, 3774.9 times more Fructose and 1.5 times more Fiber than Dry Roasted Almonds.
Both Dry Roasted Almonds and Raw Sweet Onions have similar amounts of Energy per 300 kcal.
Both Dry Roasted Almonds as well as Raw Sweet Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted AlmondsVS Oil Roasted AlmondsSweet OnionsVS Oil Roasted AlmondsRoasted AlmondsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 300 calories Roasted AlmondsVS Sweet Onions

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Almonds or Sweet Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: