Comparing Nutrients in 1 kilogram Onion Powder VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Onion Powder	Potato Skin	Recommended Dietary Allowance
Energy	118% 3410kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	96% 124g	130g per day for Men 19-50 years
Sugars	91% 66.3g	NA	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	23% 16.7g	NA	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 38.7g	NA	g per day for Men 19-50 years
Fiber	400% 152g	65.8% 25g	38g per day for Men 19-50 years
Protein	186% 104g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.57mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	184% 2.4mg	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	160% 640μg	42.5% 170μg	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	260% 234mg	127% 114mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Potato Skin	Recommended Dietary Allowance
Calcium	384% 3840mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	470% 4.23mg	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	488% 39mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	262% 6mg	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	460% 3220mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.46% 54g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Onion Powder versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Onion Powder vs Potato Skin:

• 1 kilogram of Onion Powder has 21.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 3 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.1 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.2 times more Vitamin B3 than Onion Powder Spices.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Onion Powder Spices as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Onion Powder vs Potato Skin:

• 1 kilogram of Onion Powder has 12.8 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 4.9 times more Magnesium, 2.2 times more Manganese, 8.5 times more Phosphorus, 2.4 times more Potassium, 47.7 times more Selenium, 7.3 times more Sodium and 11.6 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 15.5 times more Water than Onion Powder Spices.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onion Powder has 5.9 times more Energy, 6.4 times more Carbohydrate, 6.1 times more Fiber and 4.1 times more Protein than Potato Skin.
• Both Onion Powder Spices as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.