Comparing Nutrients in 1 pound Sweet Onions VS Almond paste

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Sweet Onions VS Almond paste per 1 lb

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

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

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

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

• 1 pound of Sweet Onions has 6.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 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 Raw Sweet Onions.
• 1 pound of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 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 Raw Sweet Onions.
• 1 pound of Sweet Onions provide inadequate amounts of Energy and Protein