Comparing Nutrients in 5 ounces Onion Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Onion Powder	Almonds	Recommended Dietary Allowance
Energy	16.7% 483kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	13% 9.4g	8.5% 6.17g	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	3.27% 2.37g	0.22% 0.16g	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	% 1.03g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 5.6g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	15.6% 62.4μg	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	37% 33mg	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	2.55% 0.38mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Almonds	Recommended Dietary Allowance
Calcium	54.4% 544mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.2% 456mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 14.2 times more Vitamin B2, 11.3 times more Vitamin B3 and 94.9 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onion Powder vs Almonds:

• Onion Powder Spices have 1.4 times more Calcium, 1.3 times more Potassium, 3.5 times more Selenium, 73 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.7 times more Copper, 2.4 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder Spices.
• Both Onion Powder Spices and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 3.7 times more Carbohydrate, 1.5 times more Sugars, 15.2 times more Fructose and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 48 times more Fat, 17.4 times more Saturated Fat, 48.5 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.