Comparing Nutrients in 7 ounces Blanched Almonds VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Blanched Almonds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	40.4% 1171kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	51.6% 67g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	14% 10g	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	0% 0g	3.45% 2.5g	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	% 0.06g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 3.5g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	18% 0.23mg	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	24.3% 97μg	16.4% 65.5μg	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	0% 0mg	3.53% 3.18mg	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	314% 47mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	47% 468mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	16% 0.14mg	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	81.4% 6.5mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	30% 0.69mg	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	136% 955mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Blanched Almonds have 6.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 51.6 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Blanched Almonds have 7.6 times more Calcium, 14.1 times more Copper, 2.6 times more Iron, 15.8 times more Magnesium, 5.3 times more Manganese, 6.8 times more Phosphorus, 5.4 times more Potassium and 7.1 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.8 times more Selenium, 19.5 times more Sodium and 10.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.1 times more Energy, 3.7 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 4.5 times more Fiber and 5.2 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 209 times more Omega 3, 1.8 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Sugars per 7 oz.
• Both Blanched Almonds as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.