Comparing Nutrients in 1 kilogram Onion Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Onion Powder	Almonds	Recommended Dietary Allowance
Energy	118% 3410kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	166% 216g	130g per day for Men 19-50 years
Sugars	91% 66.3g	60% 43.5g	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	23% 16.7g	1.5% 1.1g	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	% 7.3g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 39.5g	g per day for Men 19-50 years
Fiber	400% 152g	329% 125g	38g per day for Men 19-50 years
Protein	186% 104g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.57mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	160% 640μg	110% 440μg	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	260% 234mg	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	18% 2.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Almonds	Recommended Dietary Allowance
Calcium	384% 3840mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	1146% 10.3mg	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	488% 39mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	460% 3220mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.2% 44g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 14.2 times more Vitamin B2, 11.3 times more Vitamin B3 and 94.9 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onion Powder vs Almonds:

• Onion Powder Spices have 1.4 times more Calcium, 1.3 times more Potassium, 3.5 times more Selenium, 73 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.7 times more Copper, 2.4 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder Spices.
• Both Onion Powder Spices and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Onion Powder Spices have 3.7 times more Carbohydrate, 1.5 times more Sugars, 15.2 times more Fructose and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 48 times more Fat, 17.4 times more Saturated Fat, 48.5 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.