Comparing Nutrients in 14 ounces Dried Marjoram Spices VS 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	37% 1076kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	801% 13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	242% 314g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 15.4g	g per day for Men 19-50 years
Fiber	421% 160g	159% 60.3g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Vitamin A	178% 1599μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.72mg	219% 2.85mg	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	272% 1087μg	63.5% 254μg	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	227% 204mg	103% 93mg	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	44.7% 6.7mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Calcium	790% 7898mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	260% 2.34mg	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	4103% 328mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	224% 5.16mg	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	173% 1214mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	178% 6041mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have more Vitamin A, 4 times more Vitamin B2, 12.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 2.2 times more Vitamin C, 6.3 times more Vitamin E and 151.6 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 1.6 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 14 oz.

Comparing minerals per 14 ounces for Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have 5.2 times more Calcium, 1.9 times more Copper, 21.2 times more Iron, 3.1 times more Magnesium, 4.2 times more Manganese and 1.5 times more Potassium than Onion Powder Spices.
• While Onion Powder Spices contain 3.2 times more Selenium than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Onion Powder Spices have similar amounts of Phosphorus, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Marjoram Spices have 6.8 times more Fat, 2.4 times more Saturated Fat, 215.3 times more Omega 3, 4.6 times more Omega 6, 2.7 times more Fiber and 1.2 times more Protein than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.