Comparing Nutrients in 1 pound Almonds VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Almonds	Welsh Onions	Recommended Dietary Allowance
Energy	91% 2626kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	13.6% 9.9g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	171% 96g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	18% 72.6μg	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	136% 122mg	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	775% 116mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	731% 877μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Welsh Onions	Recommended Dietary Allowance
Calcium	122% 1220mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	35.3% 0.32mg	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	210% 17mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Welsh Onions:

• Almonds have 4.1 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 50.3 times more Vitamin E than Raw Welsh Onions.
• While Raw Welsh Onions contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Welsh Onions:

• Almonds have 14.9 times more Calcium, 14.7 times more Copper, 3 times more Iron, 11.7 times more Magnesium, 15.9 times more Manganese, 9.8 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 6 times more Zinc than Raw Welsh Onions.
• While Raw Welsh Onions contain 17 times more Sodium and 20.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 17 times more Energy, 124.8 times more Fat, 56.7 times more Saturated Fat, 83.3 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Sugars, 5.2 times more Fiber and 11.1 times more Protein than Raw Welsh Onions.
• Both Almonds as well as Raw Welsh Onions have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.