Comparing Nutrients in 7 ounces Welsh Onions VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Welsh Onions	Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	65.3% 25g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	22% 87.3μg	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	59.5% 53.6mg	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	6.75% 1mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	227% 2.05mg	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	30.3% 2.42mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.85% 180g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Welsh Onions vs Almonds:

• Raw Welsh Onions have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 50.3 times more Vitamin E than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Welsh Onions vs Almonds:

• Raw Welsh Onions have 17 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 14.7 times more Copper, 3 times more Iron, 11.7 times more Magnesium, 15.9 times more Manganese, 9.8 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 6 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 17 times more Energy, 124.8 times more Fat, 56.7 times more Saturated Fat, 83.3 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Sugars, 5.2 times more Fiber and 11.1 times more Protein than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.