Comparing Nutrients in 5 ounces Onion Powder VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Onion Powder	Brazilnuts	Recommended Dietary Allowance
Energy	16.7% 483kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	13% 16.6g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.56% 3.3g	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	3.27% 2.37g	0% 0g	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	% 1.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 3.3g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	11% 0.14mg	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	22.7% 91μg	7.8% 31μg	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	37% 33mg	1.1% 0.99mg	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	2.55% 0.38mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Brazilnuts	Recommended Dietary Allowance
Calcium	54.4% 544mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	275% 2.47mg	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	69% 5.53mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	75.4% 1.73mg	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	65.2% 456mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Brazilnuts per 5 oz

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

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

• 5 ounces of Onion Powder have 2.3 times more Vitamin B2, 4 times more Vitamin B5, 7.1 times more Vitamin B6, 2.9 times more Vitamin B9, 33.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1 and 20.9 times more Vitamin E than Onion Powder Spices.
• 5 ounces of Onion Powder have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Onion Powder Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Onion Powder vs Brazilnuts:

• 5 ounces of Onion Powder have 2.4 times more Calcium, 1.6 times more Iron, 1.5 times more Potassium and 24.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3 times more Copper, 3.3 times more Magnesium, 2.3 times more Phosphorus and 134.1 times more Selenium than Onion Powder Spices.
• Both Onion Powder and Brazilnuts contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion Powder have 6.7 times more Carbohydrate, 2.8 times more Sugars, more Fructose and 2 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.9 times more Energy, 64.5 times more Fat, 73.7 times more Saturated Fat, 2.4 times more Omega 3, 95.9 times more Omega 6 and 1.4 times more Protein than Onion Powder Spices.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6