Comparing Nutrients in 300 calories Onion Powder VS Dried Marjoram Spices

Weight per 300 calories

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

Onion Powder has 1.3 times more energy per 100g than Dried Marjoram Spices. It has high energy density when compared to other foods. Dried Marjoram Spices having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Onion Powder VS Dried Marjoram Spices Nutrients Per 300 Kcal

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

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

• 300 calories of Onion Powder have 1.3 times more Vitamin B1 than Dried Marjoram Spices.
• While 300 kcal of Dried Marjoram Spices contain 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.
• 300 calories of Onion Powder have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Onion Powder Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Onion Powder have 2.5 times more Selenium than Dried Marjoram Spices.
• While 300 kcal of Dried Marjoram Spices contain 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 and 1.9 times more Potassium than Onion Powder Spices.
• Both Onion Powder and Dried Marjoram Spices contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Onion Powder have 1.3 times more Sugars than Dried Marjoram Spices.
• While 300 kcal of Dried Marjoram Spices contain 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.
• Both Onion Powder and Dried Marjoram Spices offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Onion Powder provide inadequate amounts of Omega 3 and Omega 6