Comparing Nutrients in 1 kilogram Blanched Almonds VS Onions

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Onions	10%	2%	88%

Macro Nutrients

	Blanched Almonds	Onions	Recommended Dietary Allowance
Energy	203% 5900kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	72% 93g	130g per day for Men 19-50 years
Sugars	64% 46.3g	58.5% 42.4g	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	0% 0g	17.8% 13g	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	% 0.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 9.9g	g per day for Men 19-50 years
Fiber	261% 99g	44.7% 17g	38g per day for Men 19-50 years
Protein	382% 214g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	92% 1.2mg	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	123% 490μg	47.5% 190μg	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	0% 0mg	82.2% 74mg	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	1583% 238mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Onions	Recommended Dietary Allowance
Calcium	236% 2360mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	410% 32.8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	56% 1.3mg	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	687% 4810mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 891g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Onions:

• Blanched Almonds have 4.2 times more Vitamin B1, 26.3 times more Vitamin B2, 30.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1187.5 times more Vitamin E than Raw Onions.
• While Raw Onions contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raw Onions have similar amounts of Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Onions:

• Blanched Almonds have 10.3 times more Calcium, 26.3 times more Copper, 15.6 times more Iron, 26.8 times more Magnesium, 14.2 times more Manganese, 16.6 times more Phosphorus, 4.5 times more Potassium, 6.4 times more Selenium, 4.8 times more Sodium and 17.5 times more Zinc than Raw Onions.
• While Raw Onions contain 19.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 14.8 times more Energy, 525.2 times more Fat, 94.1 times more Saturated Fat, 951.2 times more Omega 6, 2 times more Carbohydrate, 5.8 times more Fiber and 19.5 times more Protein than Raw Onions.
• While Raw Onions contain more Fructose than Blanched Almonds.
• Both Blanched Almonds and Raw Onions have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Raw Onions have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.