Comparing Nutrients in 5 ounces Onion Powder VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Onion Powder	Ground Nutmeg	Recommended Dietary Allowance
Energy	16.7% 483kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.9% 0.5g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	13% 9.4g	5.85% 4.24g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	11.5% 1.84mg	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	17.4% 0.23mg	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	27% 108μg	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	4.72% 4.25mg	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	0% 0mg	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	Ground Nutmeg	Recommended Dietary Allowance
Calcium	54.4% 544mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	162% 1.46mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 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.
• While Ground Nutmeg Spices contain 4 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder Spices and Ground Nutmeg Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Onion Powder Spices as well as Ground Nutmeg 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 Nutmeg:

• Onion Powder Spices have 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.
• While Ground Nutmeg Spices contain 1.7 times more Copper, 1.6 times more Magnesium and 2.2 times more Manganese than Onion Powder Spices.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 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.
• Both Onion Powder Spices as well as Ground Nutmeg Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.