Comparing Nutrients in 14 ounces Dried Oregano Spices VS Onion Powder

Macros Ratio

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

Macro Nutrients

	Dried Oregano Spices	Onion Powder	Recommended Dietary Allowance
Energy	36.3% 1052kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	210% 274g	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	6.2% 4.5g	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	% 7.54g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 15.4g	g per day for Men 19-50 years
Fiber	444% 169g	159% 60.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Onion Powder	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	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 Oregano Spices	Onion Powder	Recommended Dietary Allowance
Calcium	634% 6338mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	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	6.6% 99mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Onion Powder per 14 oz

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

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

• 14 ounces of Dried Oregano Spices have 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.
• While 14 oz of Onion Powder Spices contain 2.6 times more Vitamin B1 and 10.2 times more Vitamin C than Dried Oregano Spices.
• 14 ounces of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Oregano Spices as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dried Oregano Spices have 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.
• While 14 oz of Onion Powder Spices contain 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.
• Both Dried Oregano Spices and Onion Powder contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Oregano Spices have 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.
• While 14 oz of Onion Powder Spices contain 1.3 times more Energy, 1.6 times more Sugars and 1.5 times more Fructose than Dried Oregano Spices.
• Both Dried Oregano Spices and Onion Powder offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6