Comparing Nutrients in 1 pound Blanched Almonds VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	29% 21g	29.6% 21.5g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	173% 97g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	45% 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	55.6% 222μg	17% 68μg	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	26.2% 23.6mg	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	718% 108mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	33.8% 0.3mg	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	186% 15mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	30% 0.69mg	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	312% 2182mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Onions with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Boiled Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Boiled Onions with Salt:

• 1 pound of Blanched Almonds has 4.5 times more Vitamin B1, 30.9 times more Vitamin B2, 21.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 1187.5 times more Vitamin E than Boiled Onions with Salt.
• While 1 lb of Boiled and Drained Onions with Salt contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Onions with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C
• 1 pound of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Boiled Onions with Salt:

• 1 pound of Blanched Almonds has 10.7 times more Calcium, 15.3 times more Copper, 13.7 times more Iron, 24.4 times more Magnesium, 12 times more Manganese, 13.7 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 14.1 times more Zinc than Boiled Onions with Salt.
• While 1 lb of Boiled and Drained Onions with Salt contains 12.6 times more Sodium and 19.5 times more Water than Blanched Almonds.
• 1 pound of Boiled Onions with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 14 times more Energy, 276.4 times more Fat, 127.5 times more Saturated Fat, 176.6 times more Omega 6, 2 times more Carbohydrate, 7.1 times more Fiber and 15.7 times more Protein than Boiled Onions with Salt.
• Both Blanched Almonds and Boiled Onions with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Onions with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 in one pound.