Comparing Nutrients in 500 calories Sweet OnionsVS Roasted Almonds

Weight per 500 calories

Sweet Onions

1563g

Roasted Almonds

83.6g

Dry Roasted Almonds have 18.7 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 500 calories - Sweet Onions or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweet Onionsvs Roasted Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.25g

Fat

45.3%44g

1.25 gvs44 g

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

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Saturated Fat

10.7%3.42g

NA gvs3.42 g

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

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Omega 3

0.52%0.008g

NA gvs0.008 g

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

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Omega 6

63.7%11g

NA gvs11 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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91%118g

Carbohydrate

13.5%17.6g

118 gvs17.6 g

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

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108%78.4g

Sugars

5.6%4.06g

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

78.4 gvs4.06 g

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

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43.5%31.6g

Fructose

0.012%0.008g

≤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]

31.6 gvs0.008 g

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

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%35.3g

Glucose

%0.008g

35.3 gvs0.008 g

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

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%11.3g

Sucrose

%3.97g

11.3 gvs3.97 g

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

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37%14g

Fiber

24%9.1g

14 gvs9.1 g

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

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22.3%12.5g

Protein

31.3%17.5g

12.5 gvs17.5 g

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

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Vitamins

Sweet Onionsvs Roasted 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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53.4%0.64mg

Vitamin B1

5.37%0.064mg

Thiamine

0.64 mgvs0.064 mg

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

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24%0.31mg

Vitamin B2

77%1mg

Riboflavin

0.31 mgvs1 mg

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

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13%2.08mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

2.08 mgvs3.04 mg

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

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30.6%1.53mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.53 mgvs0.27 mg

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

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156%2.03mg

Vitamin B6

8.75%0.11mg

Pyridoxine

2.03 mgvs0.11 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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90%359μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

359 μgvs46 μg

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

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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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83.3%75mg

Vitamin C

0%0mg

Ascorbic acid

75 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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2.1%0.31mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0.31 mgvs20 mg

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

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3.9%4.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.7 μgvs0 μg

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

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Minerals

Sweet Onionsvs Roasted Almonds

31.3%313mg

Calcium

22.4%224mg

313 mgvs224 mg

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

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97%0.88mg

Copper

102%0.92mg

0.88 mgvs0.92 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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50.8%4.06mg

Iron

39%3.1mg

4.06 mgvs3.1 mg

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

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33.5%141mg

Magnesium

55.5%233mg

141 mgvs233 mg

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

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51.6%1.2mg

Manganese

81%1.87mg

1.2 mgvs1.87 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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60.3%422mg

Phosphorus

56.3%394mg

422 mgvs394 mg

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

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54.7%1859mg

Potassium

17.5%596mg

1859 mgvs596 mg

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

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14.2%7.8μg

Selenium

3.04%1.67μg

7.8 μgvs1.67 μg

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

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8.33%125mg

Sodium

0.17%2.5mg

125 mgvs2.5 mg

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

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18.5%2.03mg

Zinc

25%2.77mg

2.03 mgvs2.77 mg

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

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38.5%1426g

Water

0.054%2g

1426 gvs2 g

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

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Lets compare vitamin content per 500 calories of Sweet Onions vs Roasted Almonds:

Raw Sweet Onions have 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.
While Dry Roasted Almonds contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 63.9 times more Vitamin E than Raw Sweet Onions.
Both Raw Sweet Onions as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweet Onions vs Roasted Almonds:

Raw Sweet Onions have 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.
While Dry Roasted Almonds contain 1.7 times more Magnesium, 1.6 times more Manganese and 1.4 times more Zinc than Raw Sweet Onions.
Both Raw Sweet Onions and Dry Roasted Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Onions have 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.
While Dry Roasted Almonds contain 35.1 times more Fat and 1.4 times more Protein than Raw Sweet Onions.
Both Raw Sweet Onions and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Raw Sweet Onions as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsRoasted AlmondsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Sweet OnionsVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweet Onions or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: