Comparing Nutrients in 5 ounces Onion Powder VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Onion Powder	Dried Parsley Spices	Recommended Dietary Allowance
Energy	16.7% 483kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	166% 2.66g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	10.4% 1.77g	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	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	14.2% 10.3g	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	0.82% 0.6g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 5.8g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	100% 38g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	67.4% 37.7g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	98% 1.28mg	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	63.8% 255μg	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	197% 177mg	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	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	54.4% 544mg	162% 1616mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	123% 1.1mg	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	391% 31.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	605% 14mg	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	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	112% 3803mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.23% 8.35g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Onion Powder have 2.3 times more Vitamin B1 than Dried Parsley Spices.
• While 5 oz of Dried Parsley Spices contain more Vitamin A, 29.8 times more Vitamin B2, 31 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9, 5.3 times more Vitamin C, 33.2 times more Vitamin E and 331.6 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 Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Dried Parsley Spices contain 3 times more Calcium, 1.3 times more Copper, 5.7 times more Iron, 3.5 times more Magnesium, 7.5 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 6.2 times more Sodium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder and Dried Parsley Spices contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion Powder have 1.6 times more Carbohydrate and 4 times more Fructose than Dried Parsley Spices.
• While 5 oz of Dried Parsley Spices contain 5.3 times more Fat, 6.3 times more Saturated Fat, 125.1 times more Omega 3, 4.9 times more Omega 6, 1.8 times more Fiber and 2.6 times more Protein than Onion Powder Spices.
• Both Onion Powder and Dried Parsley Spices offer comparable quantities of Energy and Sugars per five ounces.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6