Comparing Nutrients in 14 ounces Ground Nutmeg VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Energy	72% 2084kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	85.8% 111g	130g per day for Men 19-50 years
Sugars	16.4% 12g	37% 27g	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	0.11% 0.079g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.6g	g per day for Men 19-50 years
Fiber	217% 82.6g	127% 48.4g	38g per day for Men 19-50 years
Protein	41.4% 23g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	121% 1.58mg	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	161% 643μg	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	31.3% 28mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	73% 730mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	284% 2.56mg	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	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	422% 9.7mg	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	469% 3286mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Nutmeg vs Ground Mustard Seed:

• Ground Mustard Seed Spices contain 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Nutmeg vs Ground Mustard Seed:

• Ground Nutmeg Spices have 1.6 times more Copper and 1.2 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.4 times more Calcium, 3 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 130.1 times more Selenium and 2.8 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Ground Mustard Seed Spices have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Nutmeg Spices have 13 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain more Omega 3, 16.9 times more Omega 6, 2.3 times more Sugars and 4.5 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Ground Mustard Seed Spices have similar amounts of Energy and Fat per 14 oz.
• Both Ground Nutmeg Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.