Comparing Nutrients in 100 calories Dried Marjoram Spices VS Onion Powder

Weight per 100 calories

• Dried Marjoram Spices: 37g
• Onion Powder: 29.3g

Onion Powder Spices have 1.3 times more energy per unit of mass than Dried Marjoram Spices, which is high in comparison to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 100 calories - Dried Marjoram Spices or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Onion Powder	11%	3%	86%

Macro Nutrients

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.68% 2.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	74.5% 1.2g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	18% 23.2g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	2.7% 1.94g	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	0.68% 0.49g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	39% 15g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	5.45% 3.05g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	16% 0.21mg	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	25.3% 101μg	4.7% 18.8μg	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	21% 19mg	7.62% 6.86mg	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	4.16% 0.62mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Calcium	73.4% 734mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	19.2% 0.17mg	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	382% 30.5mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	7.9% 33mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	16.6% 0.38mg	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	16% 113mg	13.5% 94mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	3% 1.66μg	7.62% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have more Vitamin A, 5 times more Vitamin B2, 16.2 times more Vitamin B3, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9, 2.8 times more Vitamin C, 7.9 times more Vitamin E and 190.8 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B1 than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have 6.5 times more Calcium, 2.4 times more Copper, 26.7 times more Iron, 3.9 times more Magnesium, 5.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Onion Powder Spices.
• While Onion Powder Spices contain 2.5 times more Selenium than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Onion Powder Spices have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Marjoram Spices have 8.5 times more Fat, 271 times more Omega 3, 5.8 times more Omega 6, 3.3 times more Fiber and 1.5 times more Protein than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Sugars than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Onion Powder Spices have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dried Marjoram Spices as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.