Comparing Nutrients in 1 pound Oil Roasted Almonds VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Oil Roasted Almonds	Welsh Onions	Recommended Dietary Allowance
Energy	95% 2753kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	172% 96g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	25% 0.33mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Welsh Onions	Recommended Dietary Allowance
Calcium	132% 1320mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	27% 0.62mg	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	302% 2114mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Welsh Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Welsh Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B1, 8.7 times more Vitamin B2, 9.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 50.9 times more Vitamin E than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Welsh Onions:

• 1 pound of Oil Roasted Almonds has 16.2 times more Calcium, 13.6 times more Copper, 3 times more Iron, 11.9 times more Magnesium, 18 times more Manganese, 9.5 times more Phosphorus, 3.3 times more Potassium, 6.8 times more Selenium and 5.9 times more Zinc than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains 32.3 times more Water than Oil Roasted Almonds.
• 1 pound of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 17.9 times more Energy, 137.9 times more Fat, 62.8 times more Saturated Fat, 91.3 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Sugars, 4.4 times more Fiber and 11.2 times more Protein than Welsh Onions.
• 1 pound of Welsh Onions provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Raw Welsh Onions provide inadequate amounts of Omega 3 in one pound.