Comparing Nutrients in 100 calories Ground Mustard Seed VS Dried Marjoram Spices

Weight per 100 calories

• Ground Mustard Seed: 19.7g
• Dried Marjoram Spices: 37g

Ground Mustard Seed has 1.9 times more energy per 100g than Dried Marjoram Spices. It has very high energy density when compared to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 100 calories - Ground Mustard Seed or Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	2.68% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	46.7% 0.75g	74.5% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	2.55% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.25% 5.53g	17% 22.3g	130g per day for Men 19-50 years
Sugars	1.84% 1.34g	2.1% 1.5g	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	0.005% 0.004g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	9.17% 5.13g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0.044% 0.39μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.95% 0.051mg	8.97% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	33.8% 0.44mg	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	7.97% 32μg	25.3% 101μg	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	1.55% 1.4mg	21% 19mg	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	6.65% 1mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	46.5% 0.42mg	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	22.7% 1.8mg	382% 30.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 73mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	87% 2mg	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	23.3% 163mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3% 1.66μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	1.9% 28.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Ground Mustard Seed vs Dried Marjoram Spices:

• Ground Mustard Seed Spices have 1.5 times more Vitamin B1 and 1.6 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 377.7 times more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6, 3.2 times more Vitamin B9, 13.6 times more Vitamin C and 215.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Ground Mustard Seed vs Dried Marjoram Spices:

• Ground Mustard Seed Spices have 1.4 times more Phosphorus and 24.7 times more Selenium than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 14 times more Calcium, 3.3 times more Copper, 16.8 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 3.9 times more Potassium and 11.1 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Marjoram Spices have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Ground Mustard Seed Spices have 2.7 times more Fat, 2 times more Saturated Fat and 2.7 times more Omega 6 than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 1.6 times more Omega 3, 4 times more Carbohydrate and 6.2 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Marjoram Spices have similar amounts of Energy, Sugars and Protein per 100 kcal.
• Both Ground Mustard Seed Spices as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.