Comparing Nutrients in 1 pound 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	53.3% 1547kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	98% 127g	130g per day for Men 19-50 years
Sugars	41.5% 30g	42.5% 30.8g	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	10.4% 7.57g	0.13% 0.091g	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	% 3.3g	% 13g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 16.7g	g per day for Men 19-50 years
Fiber	181% 69g	146% 55.3g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	73.5% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	139% 1.8mg	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	72.6% 290μg	184% 735μg	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	118% 106mg	35.8% 32.2mg	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	8.16% 1.22mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	174% 1742mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	325% 2.93mg	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	221% 17.7mg	522% 41.8mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	483% 11mg	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	209% 1461mg	537% 3756mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	98% 3348mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1716% 944μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	0.65% 24g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Onion Powder has 1.8 times more Vitamin B6 and 3.3 times more Vitamin C than Ground Mustard Seed.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Onion Powder provide inadequate amounts of Omega 3 and Omega 6