Comparing Nutrients in 500 calories Onion Powder VS Dried Marjoram Spices

Weight per 500 calories

• Onion Powder: 147g
• Dried Marjoram Spices: 185g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	372% 5.96g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	86% 112g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	10.4% 7.55g	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	3.38% 2.45g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	58.7% 22.3g	196% 74.4g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.6% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.02% 0.12mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	169% 2.2mg	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	23.5% 94μg	126% 506μg	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	38% 34.3mg	105% 95mg	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	2.64% 0.4mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	956% 1147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	56.3% 563mg	367% 3672mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	232% 2.1mg	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	71.5% 5.7mg	1908% 153mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	436% 10mg	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	67.4% 472mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	42.5% 1444mg	82.6% 2808mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	9.47% 142mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	60.4% 6.64mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	0.38% 14g	3700g per day for Men 19-50 years

Onion Powder VS Dried Marjoram Spices Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Onion Powder or Dried Marjoram Spices?

Lets compare vitamin content per 500 calories of Onion Powder vs Dried Marjoram Spices:

• 500 calories of Onion Powder have 1.3 times more Vitamin B1 than Dried Marjoram Spices.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Onion Powder vs Dried Marjoram Spices:

• 500 calories of Onion Powder have 2.5 times more Selenium than Dried Marjoram Spices.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Onion Powder have 1.3 times more Sugars than Dried Marjoram Spices.
• While 500 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 500 calories.
• 500 calories of Onion Powder provide inadequate amounts of Omega 3 and Omega 6