Comparing Nutrients in 5 ounces Onion Powder VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Onion Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	16.7% 483kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	13% 9.4g	9.05% 6.56g	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% 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	% 1.03g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 6.32g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	37% 14g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	12.5% 0.16mg	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	22.7% 91μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	54.4% 544mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	113% 2.6mg	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	65.2% 456mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 2.4 times more Vitamin B1, 2.3 times more Vitamin B5, 6.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.9 times more Vitamin B2, 10.9 times more Vitamin B3 and 88 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Onion Powder Spices have 1.6 times more Calcium, 1.5 times more Potassium, 4.5 times more Selenium, 3.8 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Copper, 2.4 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Onion Powder Spices.
• Both Onion Powder Spices and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 4.2 times more Carbohydrate, 1.4 times more Sugars, more Fructose and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 50.5 times more Fat, 18.1 times more Saturated Fat, 48.7 times more Omega 6 and 2.1 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.