Comparing Nutrients in 14 ounces Ground Nutmeg VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Onion Powder	11%	3%	86%

Macro Nutrients

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Energy	72% 2084kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	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	150% 196g	242% 314g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	217% 82.6g	159% 60.3g	38g per day for Men 19-50 years
Protein	41.4% 23g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	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	49% 0.64mg	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	75.4% 302μg	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	13.2% 12mg	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	0% 0mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	73% 730mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	151% 12mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	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	121% 845mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Nutmeg vs Onion Powder:

• Ground Nutmeg Spices have 4 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B6, 7.8 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Onion Powder Spices have similar amounts of Vitamin B9 per 14 oz.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Nutmeg vs Onion Powder:

• Ground Nutmeg Spices have 1.7 times more Copper, 1.6 times more Magnesium and 2.2 times more Manganese than Onion Powder Spices.
• While Onion Powder Spices contain 2.1 times more Calcium, 1.3 times more Iron, 1.5 times more Phosphorus, 2.8 times more Potassium, 8.9 times more Selenium, 4.6 times more Sodium and 1.9 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Nutmeg Spices have 1.5 times more Energy, 34.9 times more Fat, 118.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.4 times more Fiber than Onion Powder Spices.
• While Onion Powder Spices contain 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.