Comparing Nutrients in 14 ounces Onion Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Onion Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	46.7% 1353kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	64% 83.4g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	26.6% 19.3g	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	9.14% 6.63g	0.055% 0.04g	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	% 2.9g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 19g	g per day for Men 19-50 years
Fiber	159% 60.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	41.5% 0.54mg	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	63.5% 254μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 93mg	0% 0mg	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	7.14% 1.07mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Almonds	Recommended Dietary Allowance
Calcium	152% 1524mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	485% 4.36mg	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	193% 15.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	385% 8.86mg	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	183% 1278mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onion Powder vs Roasted Almonds:

• Onion Powder Spices have 5.9 times more Vitamin B1, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15 times more Vitamin B2, 11.3 times more Vitamin B3 and 88.5 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Onion Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onion Powder vs Roasted Almonds:

• Onion Powder Spices have 1.4 times more Calcium, 1.4 times more Potassium, 7.2 times more Selenium, 24.3 times more Sodium and 1.2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Copper, 2.5 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 3.8 times more Carbohydrate, 1.4 times more Sugars, 167 times more Fructose and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 50.5 times more Fat, 18.7 times more Saturated Fat, 51 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.