Comparing Nutrients in 5 ounces Roasted Almonds VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Onion Powder	11%	3%	86%

Macro Nutrients

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Energy	29.2% 848kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	86.3% 112g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	13% 9.4g	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	0.02% 0.014g	3.27% 2.37g	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	% 0.014g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.5g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	78.3% 1mg	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	19.5% 78μg	22.7% 91μg	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	37% 33mg	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	226% 34mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Calcium	38% 380mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	93% 0.84mg	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	66% 5.3mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	80% 1.84mg	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	95% 668mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.21% 7.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Onion Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Onion Powder:

• 5 ounces of Roasted Almonds have 15 times more Vitamin B2, 11.3 times more Vitamin B3 and 88.5 times more Vitamin E than Onion Powder.
• While 5 oz of Onion Powder Spices contain 5.9 times more Vitamin B1, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Onion Powder provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Onion Powder have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Onion Powder:

• 5 ounces of Roasted Almonds have 1.9 times more Copper, 2.5 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder.
• While 5 oz of Onion Powder Spices contain 1.4 times more Calcium, 1.4 times more Potassium, 7.2 times more Selenium and 24.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Onion Powder contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.8 times more Energy, 50.5 times more Fat, 18.7 times more Saturated Fat, 51 times more Omega 6 and 2 times more Protein than Onion Powder.
• While 5 oz of Onion Powder Spices contain 3.8 times more Carbohydrate, 1.4 times more Sugars, 167 times more Fructose and 1.4 times more Fiber than Dry Roasted Almonds.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Onion Powder Spices provide inadequate amounts of Omega 3 in five ounces.