Comparing Nutrients in 1 pound 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	82% 2381kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	276% 359g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	41.5% 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	NA	10.4% 7.57g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	248% 94g	181% 69g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	251% 3.26mg	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	86% 345μg	72.6% 290μg	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	15% 13.6mg	118% 106mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	83.5% 835mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	297% 2.68mg	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	172% 13.8mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	256% 5.9mg	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	138% 966mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	131% 4468mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	88.7% 9.75mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.76% 28.3g	0.66% 24.4g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 pound:

• 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 lb.