Comparing Nutrients in 5 ounces Ground Mace VS 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	23.2% 673kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	3.27% 2.37g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	75.3% 28.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Onion Powder	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	78.3% 1mg	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	27% 108μg	22.7% 91μg	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	33% 29.8mg	37% 33mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Onion Powder	Recommended Dietary Allowance
Calcium	35.7% 357mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	93% 0.84mg	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	246% 19.7mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	80% 1.84mg	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	22.3% 156mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.21% 7.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mace VS Onion Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Ground Mace versus 5 oz of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Ground Mace vs Onion Powder:

• 5 ounces of Ground Mace have more Vitamin A, 5.6 times more Vitamin B2 and 4.2 times more Vitamin B3 than Onion Powder.
• While 5 oz of Onion Powder Spices contain 1.5 times more Vitamin B1 and 4.5 times more Vitamin B6 than Ground Mace Spices.
• Both Ground Mace and Onion Powder provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Onion Powder have insufficient amounts of Vitamin A
• Both Ground Mace Spices as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Mace vs Onion Powder:

• 5 ounces of Ground Mace have 4.2 times more Copper, 3.6 times more Iron and 1.4 times more Magnesium than Onion Powder.
• While 5 oz of Onion Powder Spices contain 1.5 times more Calcium, 2.9 times more Phosphorus, 2.1 times more Potassium, 5.3 times more Selenium and 1.8 times more Zinc than Ground Mace Spices.
• Both Ground Mace and Onion Powder contain similar levels of Manganese and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mace have 1.4 times more Energy, 31.1 times more Fat, 43.4 times more Saturated Fat, 5.3 times more Omega 3, 17 times more Omega 6 and 1.3 times more Fiber than Onion Powder.
• While 5 oz of Onion Powder Spices contain 1.6 times more Carbohydrate and 1.6 times more Protein than Ground Mace Spices.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6