Comparing Nutrients in 1 kilogram 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	118% 3410kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	62% 20g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	216% 281g	130g per day for Men 19-50 years
Sugars	91% 66.3g	94% 68g	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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 37g	g per day for Men 19-50 years
Fiber	400% 152g	321% 122g	38g per day for Men 19-50 years
Protein	186% 104g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.57mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	305% 3.97mg	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	405% 1620μg	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	79% 71mg	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	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	384% 3840mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	717% 6.45mg	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	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	1064% 24.5mg	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	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Ground Mustard Seed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Onion Powder vs Ground Mustard Seed:

• 1 kilogram of Onion Powder has 1.8 times more Vitamin B6 and 3.3 times more Vitamin C than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Onion Powder vs Ground Mustard Seed:

• 1 kilogram of Onion Powder has 1.4 times more Calcium, 1.3 times more Potassium and 5.6 times more Sodium than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onion Powder has 2.8 times more Carbohydrate, 83.5 times more Fructose and 1.2 times more Fiber than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 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 one kilogram.
• 1 kilogram of Onion Powder provide inadequate amounts of Omega 3 and Omega 6