Comparing Nutrients in 5 ounces Onion Powder VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Energy	16.7% 483kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	6.24% 1.06g	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	75% 98g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 1.3g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	159% 60.2g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	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 Oregano Spices	Recommended Dietary Allowance
Calcium	54.4% 544mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	100% 0.9mg	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	652% 52mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	308% 7.07mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	52.5% 1786mg	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	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.38% 14g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 2.6 times more Vitamin B1 and 10.2 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 6.6 times more Vitamin B2, 14.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, 67.6 times more Vitamin E and 151.6 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Onion Powder Spices have 2.2 times more Phosphorus, 3.2 times more Selenium, 2.9 times more Sodium and 1.5 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 4.2 times more Calcium, 9.4 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese and 1.3 times more Potassium than Onion Powder Spices.
• Both Onion Powder Spices and Dried Oregano Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 1.3 times more Energy, 1.6 times more Sugars and 1.5 times more Fructose than Dried Oregano Spices.
• While Dried Oregano Spices contain 4.1 times more Fat, 7.1 times more Saturated Fat, 41.4 times more Omega 3, 2.9 times more Omega 6 and 2.8 times more Fiber than Onion Powder Spices.
• Both Onion Powder Spices and Dried Oregano Spices have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.