Comparing Nutrients in 500 calories Ground Mace VS Onion Powder

Weight per 500 calories

• Ground Mace: 105g
• Onion Powder: 147g

Ground Mace has 1.4 times more energy per 100g than Onion Powder. It has very high energy density when compared to other foods. Onion Powder Spices having high energy density.

Discover which food has more nutrients per 500 calories - Ground Mace or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Onion Powder	11%	3%	86%

Macro Nutrients

	Ground Mace	Onion Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	89.2% 116g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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	3.38% 2.45g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	56% 21.3g	58.7% 22.3g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Onion Powder	Recommended Dietary Allowance
Vitamin A	4.68% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	9.02% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	81% 1.05mg	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	20% 80μg	23.5% 94μg	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	24.6% 22mg	38% 34.3mg	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	NA	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Onion Powder	Recommended Dietary Allowance
Calcium	26.5% 265mg	56.3% 563mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	96% 0.87mg	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	183% 14.6mg	71.5% 5.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	83% 1.9mg	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	16.5% 116mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	14.3% 487mg	42.5% 1444mg	3400mg per day for Men 19-50 years
Selenium	5.17% 2.84μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	5.6% 84.2mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.21% 7.9g	3700g per day for Men 19-50 years

Ground Mace VS Onion Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ground Mace or Onion Powder?

Lets compare vitamin content per 500 calories of Ground Mace vs Onion Powder:

• 500 calories of Ground Mace have 4 times more Vitamin B2 than Onion Powder.
• While 500 kcal of Onion Powder Spices contain 2 times more Vitamin B1, 6.3 times more Vitamin B6 and 1.6 times more Vitamin C than Ground Mace Spices.
• Both Ground Mace and Onion Powder provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Onion Powder have insufficient amounts of Vitamin B2
• Both Ground Mace Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Ground Mace vs Onion Powder:

• 500 calories of Ground Mace have 3 times more Copper and 2.6 times more Iron than Onion Powder.
• While 500 kcal of Onion Powder Spices contain 2.1 times more Calcium, 4.1 times more Phosphorus, 3 times more Potassium, 7.4 times more Selenium and 2.5 times more Zinc than Ground Mace Spices.
• Both Ground Mace and Onion Powder contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Ground Mace lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ground Mace have 22.4 times more Fat, 31.2 times more Saturated Fat and 12.2 times more Omega 6 than Onion Powder.
• While 500 kcal of Onion Powder Spices contain 2.2 times more Carbohydrate and 2.2 times more Protein than Ground Mace Spices.
• Both Ground Mace and Onion Powder offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Onion Powder provide inadequate amounts of Omega 6
• Both Ground Mace Spices as well as Onion Powder Spices provide inadequate amounts of Omega 3 in 500 calories.