Comparing Nutrients in 100 grams Onions Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Onions Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 349kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	16% 21g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	16% 8.95g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	10.5% 0.14mg	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	41.5% 166μg	13.8% 55μg	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	83.3% 75mg	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	1.2% 0.18mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.7% 257mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	122% 1.1mg	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	19.4% 1.55mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	97% 2.23mg	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	43.3% 303mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	47.7% 1622mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.93g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Onions Flakes vs Roasted Almonds:

• Dry Onions Flakes have 6.5 times more Vitamin B1, 4.3 times more Vitamin B5, 11.8 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 3.7 times more Vitamin B3 and 132.8 times more Vitamin E than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Onions Flakes vs Roasted Almonds:

• Dry Onions Flakes have 2.3 times more Potassium, 2.5 times more Selenium and 7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Zinc than Dry Onions Flakes.
• Both Dry Onions Flakes and Dry Roasted Almonds have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Onions Flakes have 4 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 114.2 times more Fat, 52.5 times more Saturated Fat, 76.1 times more Omega 6 and 2.3 times more Protein than Dry Onions Flakes.
• Both Dry Onions Flakes and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Dry Onions Flakes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.