Comparing Nutrients in 5 ounces 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	1.56% 45.4kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	NA	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	NA	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	52% 67.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	71% 51.4g	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	3.95% 2.86g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	18% 6.8g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	22.8% 12.8g	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	4.84% 0.058mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.93% 0.051mg	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	8.15% 32.6μg	26% 103μg	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	7.56% 6.8mg	0.16% 0.14mg	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	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Almond paste	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	71.5% 0.64mg	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	4.6% 0.37mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	52.8% 1.2mg	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	5.47% 38.3mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Onions versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Onions vs Almond paste:

• 5 ounces of Sweet Onions have 3.6 times more Vitamin B6 and 48 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 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.
• 5 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Sweet Onions vs Almond paste:

• 5 ounces of Sweet Onions have 6.5 times more Water than Almond paste.
• While 5 oz of Almond paste contain 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.
• 5 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 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.
• 5 ounces of Sweet Onions provide inadequate amounts of Energy and Protein