Comparing Nutrients in 7 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	23.3% 677kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	75.2% 98g	130g per day for Men 19-50 years
Sugars	18% 13g	8.2% 5.93g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	16% 2.58mg	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	24.4% 0.32mg	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	37.7% 151μg	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	6.6% 5.95mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Ground Nutmeg	Recommended Dietary Allowance
Calcium	76.2% 762mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	226% 2.04mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	250% 5.75mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Ground Nutmeg per 7 oz

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

Lets compare vitamin content per 7 ounces of Onion Powder vs Ground Nutmeg:

• 7 ounces of Onion Powder 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 and more Vitamin K than Ground Nutmeg.
• While 7 oz of Ground Nutmeg Spices contain 4 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder and Ground Nutmeg provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Ground Nutmeg have insufficient amounts of Vitamin K
• Both Onion Powder Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Onion Powder vs Ground Nutmeg:

• 7 ounces of Onion Powder 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.
• While 7 oz of 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 7 ounces:

• 7 ounces of Onion Powder have 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg.
• While 7 oz of 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.
• 7 ounces of Onion Powder provide inadequate amounts of Omega 6
• Both Onion Powder Spices as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in seven ounces.