Comparing Nutrients in 14 ounces Ground Nutmeg VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Ground Nutmeg	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	72% 2084kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	185% 240g	130g per day for Men 19-50 years
Sugars	16.4% 12g	22.4% 16.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	217% 82.6g	421% 160g	38g per day for Men 19-50 years
Protein	41.4% 23g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	178% 1599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	363% 4.72mg	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	75.4% 302μg	272% 1087μg	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	13.2% 12mg	227% 204mg	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	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	73% 730mg	790% 7898mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	500% 4.5mg	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	151% 12mg	4103% 328mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	938% 21.6mg	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	121% 845mg	173% 1214mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	178% 6041mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.82% 30.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Nutmeg VS Dried Marjoram Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Nutmeg versus 14 oz of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Nutmeg vs Dried Marjoram Spices:

• 14 oz of Dried Marjoram Spices contain 80.6 times more Vitamin A, 5.5 times more Vitamin B2, 3.2 times more Vitamin B3, 7.4 times more Vitamin B6, 3.6 times more Vitamin B9, 17.1 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Marjoram Spices provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Ground Nutmeg Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Nutmeg vs Dried Marjoram Spices:

• 14 oz of Dried Marjoram Spices contain 10.8 times more Calcium, 27.2 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 4.3 times more Potassium, 2.8 times more Selenium, 4.8 times more Sodium and 1.7 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Marjoram Spices contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Nutmeg have 1.9 times more Energy, 5.2 times more Fat and 49 times more Saturated Fat than Dried Marjoram Spices.
• While 14 oz of Dried Marjoram Spices contain more Omega 3, 3.4 times more Omega 6, 1.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Marjoram Spices offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Ground Nutmeg provide inadequate amounts of Omega 3