Comparing Nutrients in 100 grams 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	11.8% 341kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	53% 69g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	5.64% 4.1g	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	2.3% 1.67g	1.56% 1.13g	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	% 0.73g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 3.87g	% 0.91g	g per day for Men 19-50 years
Fiber	40% 15g	112% 42.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.2% 0.72mg	80.3% 1.04mg	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	16% 64μg	59.3% 237μg	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	26% 23.4mg	2.56% 2.3mg	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	1.8% 0.27mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	38.4% 384mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	70.3% 0.63mg	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	48.8% 3.9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	217% 5mg	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	46% 322mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	4.87% 73mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.27% 9.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Onion Powder Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.