Comparing Nutrients in 7 ounces Roasted Almonds VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Onion Powder	11%	3%	86%

Macro Nutrients

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Energy	41% 1187kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	121% 157g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	18% 13g	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	0.027% 0.02g	4.57% 3.3g	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	% 0.02g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 7.68g	g per day for Men 19-50 years
Fiber	57% 21.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	110% 1.42mg	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	27.3% 109μg	31.8% 127μg	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	51.6% 46.4mg	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	316% 47.4mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Onion Powder	Recommended Dietary Allowance
Calcium	53% 532mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	130% 1.17mg	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	93% 7.4mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	112% 2.58mg	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	134% 935mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Onion Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Onion Powder:

• 7 ounces of Roasted Almonds have 15 times more Vitamin B2, 11.3 times more Vitamin B3 and 88.5 times more Vitamin E than Onion Powder.
• While 7 oz of Onion Powder Spices contain 5.9 times more Vitamin B1, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Onion Powder provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Onion Powder have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Onion Powder:

• 7 ounces of Roasted Almonds have 1.9 times more Copper, 2.5 times more Magnesium, 1.7 times more Manganese and 1.5 times more Phosphorus than Onion Powder.
• While 7 oz of Onion Powder Spices contain 1.4 times more Calcium, 1.4 times more Potassium, 7.2 times more Selenium and 24.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Onion Powder contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.8 times more Energy, 50.5 times more Fat, 18.7 times more Saturated Fat, 51 times more Omega 6 and 2 times more Protein than Onion Powder.
• While 7 oz of Onion Powder Spices contain 3.8 times more Carbohydrate, 1.4 times more Sugars, 167 times more Fructose and 1.4 times more Fiber than Dry Roasted Almonds.
• 7 ounces of Onion Powder provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Onion Powder Spices provide inadequate amounts of Omega 3 in seven ounces.