Comparing Nutrients in 5 ounces Ground Nutmeg VS 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	25.7% 744kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	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	53.7% 70g	86.3% 112g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	77.6% 29.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	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	4.72% 4.25mg	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	0% 0mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	26% 261mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	54% 4.3mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	43% 302mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.21% 7.64g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 4 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B6, 7.8 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Onion Powder Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Nutmeg Spices have 1.7 times more Copper, 1.6 times more Magnesium and 2.2 times more Manganese than Onion Powder Spices.
• While Onion Powder Spices contain 2.1 times more Calcium, 1.3 times more Iron, 1.5 times more Phosphorus, 2.8 times more Potassium, 8.9 times more Selenium, 4.6 times more Sodium and 1.9 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices have 1.5 times more Energy, 34.9 times more Fat, 118.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.4 times more Fiber than Onion Powder Spices.
• While Onion Powder Spices contain 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.