Comparing Nutrients in 100 grams Ground Nutmeg VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Onion Powder	11%	3%	86%

Macro Nutrients

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Energy	18% 525kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	61% 79g	130g per day for Men 19-50 years
Sugars	4.12% 3g	9.14% 6.63g	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	NA	2.3% 1.67g	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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 3.87g	g per day for Men 19-50 years
Fiber	54.7% 21g	40% 15g	38g per day for Men 19-50 years
Protein	10.4% 5.84g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	55.2% 0.72mg	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	19% 76μg	16% 64μg	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	3.33% 3mg	26% 23.4mg	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	0% 0mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Onion Powder	Recommended Dietary Allowance
Calcium	18.4% 184mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	65.6% 0.59mg	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	38% 3.04mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	56.5% 1.3mg	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	30.4% 213mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ground Nutmeg vs Onion Powder:

• Ground Nutmeg Spices have 4 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B6, 7.8 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Onion Powder Spices have similar amounts of Vitamin B9 per 100 g.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Nutmeg vs Onion Powder:

• Ground Nutmeg Spices have 1.7 times more Copper, 1.6 times more Magnesium and 2.2 times more Manganese than Onion Powder Spices.
• While Onion Powder Spices contain 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 Spices.

Comparison of macro-nutrients per 100 grams:

• Ground Nutmeg Spices have 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.
• While Onion Powder Spices contain 1.6 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.