Comparing Nutrients in 7 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	23.3% 677kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	9.6% 3.08g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	105% 137g	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	3.1% 2.24g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	% 7.68g	% 1.8g	g per day for Men 19-50 years
Fiber	79.4% 30g	222% 84.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	159% 2.07mg	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	118% 470μg	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	5.07% 4.56mg	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	242% 36.2mg	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 Oregano Spices	Recommended Dietary Allowance
Calcium	76.2% 762mg	317% 3169mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	140% 1.26mg	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	913% 73mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	431% 9.9mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	73.5% 2500mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	48.5% 5.34mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.