Comparing Nutrients in 5 ounces Welsh OnionsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Welsh Onionsvs Roasted Almonds

1.66%48kcal

Energy

29.2%848kcal

48 kcalvs848 kcal

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

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0.58%0.57g

Fat

76.8%74.5g

0.57 gvs74.5 g

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

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0.3%0.095g

Saturated Fat

18%5.8g

0.095 gvs5.8 g

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

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0.71%0.011g

Omega 3

0.89%0.014g

0.011 gvs0.014 g

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

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1.23%0.21g

Omega 6

108%18.3g

0.21 gvs18.3 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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7.1%9.2g

Carbohydrate

23%29.8g

9.2 gvs29.8 g

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

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4.26%3.1g

Sugars

9.5%6.9g

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

3.1 gvs6.9 g

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

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Fructose

0.02%0.014g

≤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 gvs0.014 g

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

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Glucose

%0.014g

NA gvs0.014 g

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

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Sucrose

%6.73g

NA gvs6.73 g

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

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8.95%3.4g

Fiber

40.7%15.5g

3.4 gvs15.5 g

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

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4.8%2.7g

Protein

53%29.7g

2.7 gvs29.7 g

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

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Vitamins

Welsh Onionsvs 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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5.9%0.071mg

Vitamin B1

9.1%0.11mg

Thiamine

0.071 mgvs0.11 mg

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

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9.8%0.13mg

Vitamin B2

131%1.7mg

Riboflavin

0.13 mgvs1.7 mg

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

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3.54%0.57mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs5.16 mg

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

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4.8%0.24mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.24 mgvs0.46 mg

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

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7.85%0.1mg

Vitamin B6

15%0.19mg

Pyridoxine

0.1 mgvs0.19 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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5.67%22.7μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

22.7 μgvs78 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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42.5%38.3mg

Vitamin C

0%0mg

Ascorbic acid

38.3 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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4.8%0.72mg

Vitamin E

226%34mg

Tocopherols and Tocotrienols

0.72 mgvs34 mg

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

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228%274μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

274 μgvs0 μg

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

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Minerals

Welsh Onionsvs Roasted Almonds

2.55%25.5mg

Calcium

38%380mg

25.5 mgvs380 mg

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

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11%0.099mg

Copper

173%1.56mg

0.099 mgvs1.56 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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21.6%1.73mg

Iron

66%5.3mg

1.73 mgvs5.3 mg

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

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7.76%32.6mg

Magnesium

94%395mg

32.6 mgvs395 mg

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

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8.44%0.19mg

Manganese

138%3.16mg

0.19 mgvs3.16 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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9.92%69.5mg

Phosphorus

95%668mg

69.5 mgvs668 mg

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

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8.84%301mg

Potassium

29.7%1011mg

301 mgvs1011 mg

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

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1.55%0.85μg

Selenium

5.15%2.83μg

0.85 μgvs2.83 μg

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

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1.6%24mg

Sodium

0.28%4.25mg

24 mgvs4.25 mg

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

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6.7%0.74mg

Zinc

42.7%4.7mg

0.74 mgvs4.7 mg

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

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3.47%128g

Water

0.092%3.4g

128 gvs3.4 g

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

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Lets compare vitamin content per 5 ounces of Welsh Onions vs Roasted Almonds:

Raw Welsh Onions have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 13.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 46.9 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Welsh Onions vs Roasted Almonds:

Raw Welsh Onions have 5.7 times more Sodium and 37.6 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 14.9 times more Calcium, 15.7 times more Copper, 3.1 times more Iron, 12.1 times more Magnesium, 16.3 times more Manganese, 9.6 times more Phosphorus, 3.4 times more Potassium, 3.3 times more Selenium and 6.4 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Almonds contain 17.6 times more Energy, 131.4 times more Fat, 61.1 times more Saturated Fat, 87.5 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Sugars, 4.5 times more Fiber and 11 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Welsh OnionsVS Sweet OnionsRoasted AlmondsVS Sweet OnionsWelsh OnionsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 5 ounces Welsh OnionsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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