Comparing Nutrients in 5 ounces Welsh Onions VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Welsh Onions	Almond paste	Recommended Dietary Allowance
Energy	1.66% 48kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	7.1% 9.2g	52% 67.8g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	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	5.67% 22.7μg	26% 103μg	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	42.5% 38.3mg	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	4.8% 0.72mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Almond paste	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	21.6% 1.73mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	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	9.92% 69.5mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Welsh Onions have 1.5 times more Vitamin B5, 2 times more Vitamin B6, 270 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B9 and 26.5 times more Vitamin E than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Welsh Onions have 1.9 times more Sodium and 6.4 times more Water than Almond paste.
• While Almond paste contains 9.6 times more Calcium, 6.5 times more Copper, 1.3 times more Iron, 5.7 times more Magnesium, 6.2 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 2.8 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 5 ounces:

• Almond paste contains 13.5 times more Energy, 69.4 times more Fat, 39.2 times more Saturated Fat, 24.9 times more Omega 3, 37.7 times more Omega 6, 7.4 times more Carbohydrate, 16.6 times more Sugars, 2 times more Fiber and 4.7 times more Protein than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.