Comparing Nutrients in 1 kilogram 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	181% 5250kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	811% 259g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	609% 791g	130g per day for Men 19-50 years
Sugars	41.2% 30g	91% 66.3g	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	23% 16.7g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 38.7g	g per day for Men 19-50 years
Fiber	547% 208g	400% 152g	38g per day for Men 19-50 years
Protein	104% 58.4g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	552% 7.18mg	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	190% 760μg	160% 640μg	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	33.3% 30mg	260% 234mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	184% 1840mg	384% 3840mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	656% 5.9mg	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	380% 30.4mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	1261% 29mg	565% 13mg	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	304% 2130mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	290% 9850mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	368% 40.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	1.46% 54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.