Comparing Nutrients in 14 ounces Onion Powder VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Energy	46.7% 1353kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	210% 274g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 3.6g	g per day for Men 19-50 years
Fiber	159% 60.3g	444% 169g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.5% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	152% 1524mg	634% 6338mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	279% 2.5mg	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	1826% 146mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	861% 20mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	147% 5001mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	1.07% 39.4g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 2.6 times more Vitamin B1 and 10.2 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 6.6 times more Vitamin B2, 14.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, 67.6 times more Vitamin E and 151.6 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Onion Powder Spices have 2.2 times more Phosphorus, 3.2 times more Selenium, 2.9 times more Sodium and 1.5 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 4.2 times more Calcium, 9.4 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese and 1.3 times more Potassium than Onion Powder Spices.
• Both Onion Powder Spices and Dried Oregano Spices have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 1.3 times more Energy, 1.6 times more Sugars and 1.5 times more Fructose than Dried Oregano Spices.
• While Dried Oregano Spices contain 4.1 times more Fat, 7.1 times more Saturated Fat, 41.4 times more Omega 3, 2.9 times more Omega 6 and 2.8 times more Fiber than Onion Powder Spices.
• Both Onion Powder Spices and Dried Oregano Spices have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.