Comparing Nutrients in 14 ounces Ground Nutmeg VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Energy	72% 2084kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	210% 274g	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	6.2% 4.5g	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	% 7.54g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	217% 82.6g	444% 169g	38g per day for Men 19-50 years
Protein	41.4% 23g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	37.5% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	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 Oregano Spices	Recommended Dietary Allowance
Calcium	73% 730mg	634% 6338mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	279% 2.5mg	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	1826% 146mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	861% 20mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	147% 5001mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	1.07% 39.4g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 2 times more Vitamin B1 and 1.3 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 17 times more Vitamin A, 9.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Nutmeg Spices have 1.6 times more Copper and 1.4 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 8.7 times more Calcium, 12.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.6 times more Potassium, 2.8 times more Selenium, 1.6 times more Sodium and 1.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Nutmeg Spices have 2 times more Energy, 8.5 times more Fat and 16.7 times more Saturated Fat than Dried Oregano Spices.
• While Dried Oregano Spices contain more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.