Comparing Nutrients in 5 ounces Dried Oregano Spices VS Onion Powder

Macros Ratio

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

Macro Nutrients

	Dried Oregano Spices	Onion Powder	Recommended Dietary Allowance
Energy	13% 376kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.07g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	6.87% 2.2g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	86.3% 112g	130g per day for Men 19-50 years
Sugars	8% 5.8g	13% 9.4g	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	2.2% 1.6g	3.27% 2.37g	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	% 2.7g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 5.5g	g per day for Men 19-50 years
Fiber	159% 60.2g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Onion Powder	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	78.3% 1mg	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	84% 336μg	22.7% 91μg	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	3.62% 3.26mg	37% 33mg	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	173% 26mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Onion Powder	Recommended Dietary Allowance
Calcium	226% 2264mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	93% 0.84mg	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	652% 52mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	308% 7.07mg	80% 1.84mg	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	30% 210mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	34.7% 3.8mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.21% 7.64g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Oregano Spices have 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.
• While 5 oz of Onion Powder Spices contain 2.6 times more Vitamin B1 and 10.2 times more Vitamin C than Dried Oregano Spices.
• 5 ounces of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Oregano Spices as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Oregano Spices have 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.
• While 5 oz of Onion Powder Spices contain 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.
• Both Dried Oregano Spices and Onion Powder contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Oregano Spices have 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.
• While 5 oz of Onion Powder Spices contain 1.3 times more Energy, 1.6 times more Sugars and 1.5 times more Fructose than Dried Oregano Spices.
• Both Dried Oregano Spices and Onion Powder offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6