Comparing Nutrients in 14 ounces Onion Powder VS 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	46.7% 1353kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	85.8% 111g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	37% 27g	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	9.14% 6.63g	0.11% 0.079g	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	% 2.9g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 14.6g	g per day for Men 19-50 years
Fiber	159% 60.3g	127% 48.4g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	121% 1.58mg	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	63.5% 254μg	161% 643μg	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	103% 93mg	31.3% 28mg	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	7.14% 1.07mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	152% 1524mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	284% 2.56mg	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	193% 15.5mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	422% 9.7mg	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	183% 1278mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Ground Mustard Seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Onion Powder versus 14 oz of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Onion Powder have 1.8 times more Vitamin B6 and 3.3 times more Vitamin C than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 14.7 times more Vitamin B3, 2.5 times more Vitamin B9, 18.8 times more Vitamin E and 1.3 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder and Ground Mustard Seed provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Onion Powder have insufficient amounts of Vitamin E
• Both Onion Powder Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Onion Powder vs Ground Mustard Seed:

• 14 ounces of Onion Powder have 1.4 times more Calcium, 1.3 times more Potassium and 5.6 times more Sodium than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 2.4 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 14.6 times more Selenium and 1.5 times more Zinc than Onion Powder Spices.
• Both Onion Powder and Ground Mustard Seed contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Onion Powder have 2.8 times more Carbohydrate, 83.5 times more Fructose and 1.2 times more Fiber than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 1.5 times more Energy, 34.8 times more Fat, 9.1 times more Saturated Fat, 252.8 times more Omega 3, 23.3 times more Omega 6 and 2.5 times more Protein than Onion Powder Spices.
• Both Onion Powder and Ground Mustard Seed offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6