Comparing Nutrients in 100 calories Onion Powder VS Ground Mustard Seed

Weight per 100 calories

• Onion Powder: 29.3g
• Ground Mustard Seed: 19.7g

Ground Mustard Seed Spices have 1.5 times more energy per unit of mass than Onion Powder Spices, which is very high in comparison to other foods. Onion Powder having high energy density.

Which food has more nutrients per 100 calories - Onion Powder or Ground Mustard Seed?

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	46.7% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	1.84% 1.34g	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	0.68% 0.49g	0.005% 0.004g	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	% 0.21g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.73g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.45% 3.05g	9.17% 5.13g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.023mg	3.95% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.094mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6% 0.078mg	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	4.7% 18.8μg	7.97% 32μg	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	7.62% 6.86mg	1.55% 1.4mg	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	0.53% 0.079mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	14% 0.13mg	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	14.3% 1.14mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.9% 33mg	17.3% 73mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	21% 0.48mg	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	13.5% 94mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	7.62% 4.2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.028% 1.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Onion Powder vs Ground Mustard Seed:

• Onion Powder Spices have 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.9 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.7 times more Vitamin B9 and 12.6 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Vitamin B1 and Vitamin K per 100 kcal.
• Both Onion Powder Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Onion Powder vs Ground Mustard Seed:

• Onion Powder Spices have 2.2 times more Calcium, 1.4 times more Copper, 2 times more Potassium and 8.4 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 9.8 times more Selenium than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Onion Powder Spices have 4.2 times more Carbohydrate, 1.5 times more Sugars and 1.9 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 23.4 times more Fat, 6.1 times more Saturated Fat, 169.7 times more Omega 3, 15.6 times more Omega 6 and 1.7 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Energy per 100 kcal.
• Both Onion Powder Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.