Comparing Nutrients in 1 pound Welsh OnionsVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Oil Roasted Almonds

13%

76%

11%

1 lb ▼

Macro Nutrients

Welsh Onionsvs Oil Roasted Almonds

5.3%154kcal

Energy

95%2753kcal

154 kcalvs2753 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.87%1.8g

Fat

258%250g

1.8 gvs250 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

59.6%19g

0.3 gvs19 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.27%0.036g

Omega 3

0%0g

0.036 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.95%0.67g

Omega 6

361%61.3g

0.67 gvs61.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.7%29.5g

Carbohydrate

61.7%80g

29.5 gvs80 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.9g

Sugars

28.5%20.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.9 gvs20.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.18g

NA gvs0.18 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%20g

NA gvs20 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.6%11g

Fiber

125%47.6g

11 gvs47.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.4%8.6g

Protein

172%96g

8.6 gvs96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Oil Roasted Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg

Vitamin B1

34.8%0.42mg

Thiamine

0.23 mgvs0.42 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

273%3.54mg

Riboflavin

0.41 mgvs3.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

104%16.6mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs16.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.3%0.77mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

0.77 mgvs1.04 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg

Vitamin B6

41%0.54mg

Pyridoxine

0.33 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18%72.6μg

Vitamin B9

30.6%122μg

Folates and Folic Acid

72.6 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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136%122mg

Vitamin C

0%0mg

Ascorbic acid

122 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.4%2.3mg

Vitamin E

785%118mg

Tocopherols and Tocotrienols

2.3 mgvs118 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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731%877μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

877 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Oil Roasted Almonds

8.16%81.6mg

Calcium

132%1320mg

81.6 mgvs1320 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg

Copper

481%4.33mg

0.32 mgvs4.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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69%5.53mg

Iron

209%16.7mg

5.53 mgvs16.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%104mg

Magnesium

296%1243mg

104 mgvs1243 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

485%11mg

0.62 mgvs11 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.8%222mg

Phosphorus

302%2114mg

222 mgvs2114 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.3%962mg

Potassium

93%3171mg

962 mgvs3171 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.95%2.72μg

Selenium

34%18.6μg

2.72 μgvs18.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.14%77mg

Sodium

0.3%4.54mg

77 mgvs4.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.4%2.36mg

Zinc

127%14mg

2.36 mgvs14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%411g

Water

0.34%12.7g

411 gvs12.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Welsh Onions vs Oil Roasted Almonds:

Raw Welsh Onions have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.8 times more Vitamin B1, 8.7 times more Vitamin B2, 9.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 50.9 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Welsh Onions vs Oil Roasted Almonds:

Raw Welsh Onions have 17 times more Sodium and 32.3 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 16.2 times more Calcium, 13.6 times more Copper, 3 times more Iron, 11.9 times more Magnesium, 18 times more Manganese, 9.5 times more Phosphorus, 3.3 times more Potassium, 6.8 times more Selenium and 5.9 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 1 pound:

Oil Roasted Almonds contain 17.9 times more Energy, 137.9 times more Fat, 62.8 times more Saturated Fat, 91.3 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Sugars, 4.4 times more Fiber and 11.2 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Welsh OnionsVS Sweet OnionsOil Roasted AlmondsVS Sweet OnionsWelsh OnionsVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 1 pound Welsh OnionsVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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