Comparing Nutrients in 1 pound Welsh Onions VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Welsh Onions	Roasted Almonds	Recommended Dietary Allowance
Energy	5.3% 154kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	73.3% 95g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	30.4% 22g	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	NA	0.063% 0.045g	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	130% 49.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	47.5% 0.62mg	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	18% 72.6μg	62.4% 249μg	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	136% 122mg	0% 0mg	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	15.4% 2.3mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	731% 877μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	554% 5mg	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	69% 5.53mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	440% 10mg	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	31.8% 222mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 411g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Roasted Almonds per 1 lb

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

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

• 1 pound of Welsh Onions has more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.5 times more Vitamin B1, 13.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 46.9 times more Vitamin E than Raw Welsh Onions.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Welsh Onions as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Welsh Onions has 37.6 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 14.9 times more Calcium, 15.7 times more Copper, 3.1 times more Iron, 12.1 times more Magnesium, 16.3 times more Manganese, 9.6 times more Phosphorus, 3.4 times more Potassium, 3.3 times more Selenium and 6.4 times more Zinc than Raw Welsh Onions.
• 1 pound of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 17.6 times more Energy, 131.4 times more Fat, 61.1 times more Saturated Fat, 87.5 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Sugars, 4.5 times more Fiber and 11 times more Protein than Raw Welsh Onions.
• 1 pound of Welsh Onions provide inadequate amounts of Energy and Omega 6
• Both Raw Welsh Onions as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.