Comparing Nutrients in 1 kilogram Onion Powder VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Onion Powder	Ground Nutmeg	Recommended Dietary Allowance
Energy	118% 3410kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	811% 259g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	379% 493g	130g per day for Men 19-50 years
Sugars	91% 66.3g	41.2% 30g	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	547% 208g	38g per day for Men 19-50 years
Protein	186% 104g	104% 58.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Onion Powder VS Ground Nutmeg per 1 kg

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

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

• 1 kilogram of Onion Powder has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B6, 7.8 times more Vitamin C and more Vitamin K than Ground Nutmeg.
• While 1 kg of Ground Nutmeg Spices contains 4 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder and Ground Nutmeg provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Ground Nutmeg have insufficient amounts of Vitamin K
• Both Onion Powder Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Onion Powder vs Ground Nutmeg:

• 1 kilogram of Onion Powder has 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.
• While 1 kg of Ground Nutmeg Spices contains 1.7 times more Copper, 1.6 times more Magnesium and 2.2 times more Manganese than Onion Powder Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onion Powder has 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg.
• While 1 kg of Ground Nutmeg Spices contains 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.
• 1 kilogram of Onion Powder provide inadequate amounts of Omega 6
• Both Onion Powder Spices as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in one kilogram.