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Compare Nutrients in 100 grams Welsh OnionsVS Almonds

Macros Ratio

ProteinsFatsCarbs

Welsh Onions
22%
11%
67%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Welsh OnionsAlmonds
Vitamin A
NA
0%
NA μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.17%
17%
0.05 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.92%
87.5%
0.09 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.5%
22.6%
0.4 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.54%
10.5%
0.072 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
30%
0%
27 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
3.4%
171%
0.51 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
161%
0%
193.4 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4%
11%
16 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Welsh OnionsAlmonds
Calcium
1.8%
27%
18 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
7.78%
115%
0.07 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
15%
46%
1.22 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.75%
67.5%
23 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
5.96%
95%
0.137 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7%
68.7%
49 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.24%
21.6%
212 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.1%
7.45%
0.6 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.13%
0.07%
17 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.73%
28%
0.52 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Welsh Onions vs Almonds:
Almonds contain 4.1 times more Thiamine, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 1.9 times more Vitamin B6, 50.3 times more Vitamin E and 2.8 times more Folate than Raw Welsh Onions.

Comparing minerals per 100 grams for Welsh Onions vs Almonds:
Raw Welsh Onions have 17 times more Sodium 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.

Macro Nutrients

100gRDA for Men 19-30 years
Welsh OnionsAlmonds
Energy
1.17%
20%
34 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.41%
51%
0.4 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.4%
37.8%
1.9 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5%
16.6%
6.5 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
3%
6%
2.18 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
33%
2.4 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.21%
12%
0.067 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.5%
0.19%
0.008 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.87%
72%
0.148 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.45%
0.12%
90.5 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Welsh Onions have 20.5 times more Water than Almonds. While Almonds contain 17 times more Energy, 124.8 times more Fat, 11.1 times more Protein, 3.3 times more Carbohydrate, 2 times more Sugars, 5.2 times more Fiber, 56.7 times more Saturated Fat and 83.3 times more Omega 6 than Raw Welsh Onions. Both Raw Welsh Onions as well as Almonds have insufficient amounts of Omega 3 in 100g.