Comparing Nutrients in 5 ounces Onion Powder VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Energy	16.7% 483kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	49.4% 8.4g	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	30.6% 40g	130g per day for Men 19-50 years
Sugars	13% 9.4g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 5.23g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	54.4% 544mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	102% 0.91mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	151% 3.47mg	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	168% 1174mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 1.8 times more Vitamin B6 and 3.3 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 14.7 times more Vitamin B3, 2.5 times more Vitamin B9, 18.8 times more Vitamin E and 1.3 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Vitamin B5 per 5 oz.
• Both Onion Powder Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onion Powder vs Ground Mustard Seed:

• Onion Powder Spices have 1.4 times more Calcium, 1.3 times more Potassium and 5.6 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.4 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 14.6 times more Selenium and 1.5 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 2.8 times more Carbohydrate, 83.5 times more Fructose and 1.2 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.5 times more Energy, 34.8 times more Fat, 9.1 times more Saturated Fat, 252.8 times more Omega 3, 23.3 times more Omega 6 and 2.5 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices and Ground Mustard Seed Spices have similar amounts of Sugars per 5 oz.
• Both Onion Powder Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.