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

Nutrient Comparison: Onion Powder VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Onion Powder versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Onion Powder 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 Roasted Almonds.
• While 14 oz of 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 and Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Onion Powder have insufficient amounts of Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Onion Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Onion Powder 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 Roasted Almonds.
• While 14 oz of 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 and Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Onion Powder have 3.8 times more Carbohydrate, 1.4 times more Sugars, 167 times more Fructose and 1.4 times more Fiber than Roasted Almonds.
• While 14 oz of 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.
• 14 ounces of Onion Powder provide inadequate amounts of Omega 6
• Both Onion Powder Spices as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.