Comparing Nutrients in 300 calories Dried Marjoram Spices VS Onion Powder

Weight per 300 calories

• Dried Marjoram Spices: 111g
• Onion Powder: 88g

Onion Powder Spices have 1.3 times more energy per unit of mass than Dried Marjoram Spices, which is high in comparison to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 300 calories - Dried Marjoram Spices or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Onion Powder	11%	3%	86%

Macro Nutrients

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.03% 7.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	223% 3.58g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	6.25% 4.53g	8.05% 5.83g	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	2.03% 1.47g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	117% 44.6g	35% 13.4g	38g per day for Men 19-50 years
Protein	25% 14g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Vitamin A	49.6% 446μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	48.6% 0.63mg	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	76% 303μg	14% 56.3μg	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	63.2% 57mg	23% 20.6mg	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	12.5% 1.87mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	574% 688μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Onion Powder	Recommended Dietary Allowance
Calcium	220% 2203mg	33.8% 338mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	57.7% 0.52mg	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	1145% 92mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	23.7% 99mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	49.7% 1.14mg	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	48.4% 339mg	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	49.6% 1685mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	9.06% 5μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.2mg	4.3% 64.2mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	32.4% 3.56mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	0.13% 4.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have more Vitamin A, 5 times more Vitamin B2, 16.2 times more Vitamin B3, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9, 2.8 times more Vitamin C, 7.9 times more Vitamin E and 190.8 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B1 than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Marjoram Spices vs Onion Powder:

• Dried Marjoram Spices have 6.5 times more Calcium, 2.4 times more Copper, 26.7 times more Iron, 3.9 times more Magnesium, 5.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Onion Powder Spices.
• While Onion Powder Spices contain 2.5 times more Selenium than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Onion Powder Spices have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Marjoram Spices have 8.5 times more Fat, 271 times more Omega 3, 5.8 times more Omega 6, 3.3 times more Fiber and 1.5 times more Protein than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Sugars than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Onion Powder Spices have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Marjoram Spices as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.