Comparing Nutrients in 7 ounces Onion Powder VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	23.3% 677kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	401% 6.4g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	92% 120g	130g per day for Men 19-50 years
Sugars	18% 13g	11% 8.1g	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	4.57% 3.3g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 7.68g	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	210% 80g	38g per day for Men 19-50 years
Protein	37% 20.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	182% 2.36mg	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	31.8% 127μg	136% 544μg	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	51.6% 46.4mg	113% 102mg	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	3.57% 0.54mg	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	76.2% 762mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	250% 2.25mg	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	97% 7.74mg	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	469% 10.8mg	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	91% 639mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Dried Marjoram Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Onion Powder versus 7 oz of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Onion Powder vs Dried Marjoram Spices:

• 7 ounces of Onion Powder have 1.6 times more Vitamin B1 than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain more Vitamin A, 4 times more Vitamin B2, 12.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 2.2 times more Vitamin C, 6.3 times more Vitamin E and 151.6 times more Vitamin K than Onion Powder Spices.
• 7 ounces of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Onion Powder Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onion Powder vs Dried Marjoram Spices:

• 7 ounces of Onion Powder have 3.2 times more Selenium than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 5.2 times more Calcium, 1.9 times more Copper, 21.2 times more Iron, 3.1 times more Magnesium, 4.2 times more Manganese and 1.5 times more Potassium than Onion Powder Spices.
• Both Onion Powder and Dried Marjoram Spices contain similar levels of Phosphorus, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onion Powder have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 6.8 times more Fat, 215.3 times more Omega 3, 4.6 times more Omega 6 and 2.7 times more Fiber than Onion Powder Spices.
• Both Onion Powder and Dried Marjoram Spices offer comparable quantities of Protein per seven ounces.
• 7 ounces of Onion Powder provide inadequate amounts of Omega 3 and Omega 6