Comparing Nutrients in 5 ounces Onion Powder VS 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	16.7% 483kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	286% 4.58g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	9.8% 1.67g	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	66% 86g	130g per day for Men 19-50 years
Sugars	13% 9.4g	8% 5.8g	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	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	150% 57g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	130% 1.7mg	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	97% 388μg	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	81% 73mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	54.4% 544mg	282% 2821mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	178% 1.6mg	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	1465% 117mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	335% 7.7mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	63.5% 2157mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Dried Marjoram Spices per 5 oz

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

Lets compare vitamin content per 5 ounces of Onion Powder vs Dried Marjoram Spices:

• 5 ounces of Onion Powder have 1.6 times more Vitamin B1 than Dried Marjoram Spices.
• While 5 oz of Dried Marjoram Spices contain more Vitamin A, 4 times more Vitamin B2, 12.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 2.2 times more Vitamin C, 6.3 times more Vitamin E and 151.6 times more Vitamin K than Onion Powder Spices.
• 5 ounces of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Onion Powder Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Onion Powder vs Dried Marjoram Spices:

• 5 ounces of Onion Powder have 3.2 times more Selenium than Dried Marjoram Spices.
• While 5 oz of Dried Marjoram Spices contain 5.2 times more Calcium, 1.9 times more Copper, 21.2 times more Iron, 3.1 times more Magnesium, 4.2 times more Manganese and 1.5 times more Potassium than Onion Powder Spices.
• Both Onion Powder and Dried Marjoram Spices contain similar levels of Phosphorus, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion Powder have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dried Marjoram Spices.
• While 5 oz of Dried Marjoram Spices contain 6.8 times more Fat, 215.3 times more Omega 3, 4.6 times more Omega 6 and 2.7 times more Fiber than Onion Powder Spices.
• Both Onion Powder and Dried Marjoram Spices offer comparable quantities of Protein per five ounces.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6