Comparing Nutrients in 5 ounces Onions VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.3% 6g	8.9% 6.45g	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	2.52% 1.83g	0% 0g	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	% 2.8g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 6.2g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	6.73% 27μg	9.57% 38.3μg	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	11.7% 10.5mg	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	0.19% 0.028mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	3.72% 0.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	152% 3.5mg	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	5.87% 41mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Onions vs Oil Roasted Almonds:

• 5 ounces of Onions have more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2 times more Vitamin B1, 28.9 times more Vitamin B2, 31.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 1298.5 times more Vitamin E than Raw Onions.
• Both Onions and Oil Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Onions have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Onions as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Onions vs Oil Roasted Almonds:

• 5 ounces of Onions have 31.8 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 12.7 times more Calcium, 24.5 times more Copper, 17.5 times more Iron, 27.4 times more Magnesium, 19.1 times more Manganese, 16.1 times more Phosphorus, 4.8 times more Potassium, 8.2 times more Selenium and 18.1 times more Zinc than Raw Onions.
• 5 ounces of Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 15.2 times more Energy, 551.7 times more Fat, 100.2 times more Saturated Fat, 1039.9 times more Omega 6, 1.9 times more Carbohydrate, 6.2 times more Fiber and 19.3 times more Protein than Raw Onions.
• Both Onions and Oil Roasted Almonds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Onions provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Onions as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.