Comparing Nutrients in 1 pound Almond paste VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Almond paste	Sweet Onions	Recommended Dietary Allowance
Energy	71.6% 2077kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	NA	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	NA	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	227% 164g	31.4% 22.8g	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	NA	12.6% 9.16g	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.27g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	73% 41g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	45.4% 0.59mg	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	82.8% 331μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	24% 21.8mg	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	409% 61.4mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweet Onions	Recommended Dietary Allowance
Calcium	78% 780mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	28.2% 0.25mg	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	91% 7.26mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	15% 0.34mg	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	167% 1170mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweet Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Sweet Onions:

• 1 pound of Almond paste has 2 times more Vitamin B1, 20.7 times more Vitamin B2, 10.7 times more Vitamin B3, 3.2 times more Vitamin B9 and 677 times more Vitamin E than Sweet Onions.
• While 1 lb of Raw Sweet Onions contains 3.6 times more Vitamin B6 and 48 times more Vitamin C than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• 1 pound of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Almond paste as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs Sweet Onions:

• 1 pound of Almond paste has 8.6 times more Calcium, 8.1 times more Copper, 6.2 times more Iron, 14.4 times more Magnesium, 11.3 times more Manganese, 9.6 times more Phosphorus, 2.6 times more Potassium, 8.4 times more Selenium and 11.4 times more Zinc than Sweet Onions.
• While 1 lb of Raw Sweet Onions contains 6.5 times more Water than Almond paste.
• 1 pound of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 14.3 times more Energy, 346.8 times more Fat, 6.3 times more Carbohydrate, 7.2 times more Sugars, 5.3 times more Fiber and 11.3 times more Protein than Sweet Onions.
• 1 pound of Sweet Onions provide inadequate amounts of Energy and Protein