Comparing Nutrients in 1 pound Almonds VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Shallots	13%	1%	86%

Macro Nutrients

	Almonds	Shallots	Recommended Dietary Allowance
Energy	91% 2626kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	49.2% 35.7g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	171% 96g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	120% 1.56mg	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	38.6% 154μg	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	40.3% 36.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Shallots	Recommended Dietary Allowance
Calcium	122% 1220mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	44.4% 0.4mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	57.6% 1.32mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	44.6% 1515mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Shallots:

• Almonds have 3.4 times more Vitamin B1, 56.9 times more Vitamin B2, 18.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 640.8 times more Vitamin E than Raw Shallots.
• While Raw Shallots contain 2.5 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Shallots:

• Almonds have 7.3 times more Calcium, 11.7 times more Copper, 3.1 times more Iron, 12.9 times more Magnesium, 7.5 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium, 3.4 times more Selenium and 7.8 times more Zinc than Raw Shallots.
• While Raw Shallots contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 8 times more Energy, 499.3 times more Fat, 223.6 times more Saturated Fat, 333.1 times more Omega 6, 1.3 times more Carbohydrate, 3.9 times more Fiber and 8.5 times more Protein than Raw Shallots.
• While Raw Shallots contain 1.8 times more Sugars than Almonds.
• Both Almonds as well as Raw Shallots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.