Comparing Nutrients in 500 calories Ground Nutmeg VS Onion Powder

Weight per 500 calories

• Ground Nutmeg: 95g
• Onion Powder: 147g

Ground Nutmeg 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 Nutmeg or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Onion Powder	11%	3%	86%

Macro Nutrients

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	77.2% 24.7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	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	36% 47g	89.2% 116g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	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	52% 20g	58.7% 22.3g	38g per day for Men 19-50 years
Protein	9.93% 5.56g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.18% 0.054mg	9.02% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	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	11.7% 0.15mg	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	18% 72.4μg	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	3.17% 2.86mg	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	0% 0mg	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	17.5% 175mg	56.3% 563mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	36% 2.9mg	71.5% 5.7mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	29% 203mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	42.5% 1444mg	3400mg per day for Men 19-50 years
Selenium	2.77% 1.52μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1% 15.2mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	0.21% 7.9g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 2.6 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 6.9 times more Vitamin B6, 1.3 times more Vitamin B9, 12 times more Vitamin C and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Ground Nutmeg Spices have 1.4 times more Manganese than Onion Powder Spices.
• While Onion Powder Spices contain 3.2 times more Calcium, 2 times more Iron, 2.3 times more Phosphorus, 4.3 times more Potassium, 13.8 times more Selenium, 7 times more Sodium and 2.9 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Onion Powder Spices have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Nutmeg Spices have 22.7 times more Fat and 76.9 times more Saturated Fat than Onion Powder Spices.
• While Onion Powder Spices contain 2.5 times more Carbohydrate, 3.4 times more Sugars and 2.7 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Onion Powder Spices have similar amounts of Energy and Fiber per 500 kcal.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.