Comparing Nutrients in 1 kilogram Roasted Almonds VS Onion Powder

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Energy	206% 5980kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	609% 791g	130g per day for Men 19-50 years
Sugars	67% 48.6g	91% 66.3g	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	0.14% 0.1g	23% 16.7g	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	% 0.1g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 38.7g	g per day for Men 19-50 years
Fiber	287% 109g	400% 152g	38g per day for Men 19-50 years
Protein	374% 210g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	552% 7.18mg	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	138% 550μg	160% 640μg	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	260% 234mg	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	1593% 239mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Calcium	268% 2680mg	384% 3840mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	656% 5.9mg	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	466% 37.3mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	565% 13mg	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	673% 4710mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	290% 9850mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	368% 40.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Onion Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Onion Powder:

• 1 kilogram of Roasted Almonds has 15 times more Vitamin B2, 11.3 times more Vitamin B3 and 88.5 times more Vitamin E than Onion Powder.
• While 1 kg of Onion Powder Spices contains 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.
• Both Roasted Almonds and Onion Powder provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Onion Powder have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Onion Powder:

• 1 kilogram of Roasted Almonds has 1.9 times more Copper, 2.5 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder.
• While 1 kg of Onion Powder Spices contains 1.4 times more Calcium, 1.4 times more Potassium, 7.2 times more Selenium and 24.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Onion Powder contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 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.
• While 1 kg of Onion Powder Spices contains 3.8 times more Carbohydrate, 1.4 times more Sugars, 167 times more Fructose and 1.4 times more Fiber than Dry Roasted Almonds.
• 1 kilogram of Onion Powder provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Onion Powder Spices provide inadequate amounts of Omega 3 in one kilogram.