Comparing Nutrients in 500 calories Ground Mustard Seed VS Onion Powder

Weight per 500 calories

• Ground Mustard Seed: 98g
• Onion Powder: 147g

Ground Mustard Seed has 1.5 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.

Which food has more nutrients per 500 calories - Ground Mustard Seed or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Onion Powder	11%	3%	86%

Macro Nutrients

	Ground Mustard Seed	Onion Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.8% 35.7g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	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	21.3% 27.6g	89.2% 116g	130g per day for Men 19-50 years
Sugars	9.2% 6.7g	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	0.027% 0.02g	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	% 2.83g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 5.67g	g per day for Men 19-50 years
Fiber	31.6% 12g	58.7% 22.3g	38g per day for Men 19-50 years
Protein	46% 25.7g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	9.02% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	40% 159μg	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	7.76% 7mg	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	33.3% 5mg	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Onion Powder	Recommended Dietary Allowance
Calcium	26% 262mg	56.3% 563mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	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	113% 9.06mg	71.5% 5.7mg	8mg per day for Men 19-50 years
Magnesium	86.7% 364mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	116% 815mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	42.5% 1444mg	3400mg per day for Men 19-50 years
Selenium	372% 205μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.21% 7.9g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 2.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.7 times more Vitamin B9 and 12.6 times more Vitamin E than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.9 times more Vitamin C than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Onion Powder Spices have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.
• Both Ground Mustard Seed Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Mustard Seed vs Onion Powder:

• Ground Mustard Seed Spices have 1.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 9.8 times more Selenium than Onion Powder Spices.
• While Onion Powder Spices contain 2.2 times more Calcium, 1.4 times more Copper, 2 times more Potassium and 8.4 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Onion Powder Spices have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Mustard Seed Spices have 23.4 times more Fat, 6.1 times more Saturated Fat, 169.7 times more Omega 3, 15.6 times more Omega 6 and 1.7 times more Protein than Onion Powder Spices.
• While Onion Powder Spices contain 4.2 times more Carbohydrate, 1.5 times more Sugars and 1.9 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Onion Powder Spices have similar amounts of Energy per 500 kcal.
• Both Ground Mustard Seed Spices as well as Onion Powder Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.