Comparing Nutrients in 14 ounces Dried Oregano Spices VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Energy	36.3% 1052kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	210% 274g	85.8% 111g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 14.6g	g per day for Men 19-50 years
Fiber	444% 169g	127% 48.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	634% 6338mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Ground Mustard Seed per 14 oz

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

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

• 14 ounces of Dried Oregano Spices have 42.5 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 3.6 times more Vitamin E and 115.1 times more Vitamin K than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 4.5 times more Vitamin B1 and 3.1 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Ground Mustard Seed provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Dried Oregano Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dried Oregano Spices have 6 times more Calcium, 4 times more Iron, 2 times more Manganese and 1.7 times more Potassium than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 1.4 times more Magnesium, 5.6 times more Phosphorus, 46.2 times more Selenium and 2.3 times more Zinc than Dried Oregano Spices.
• Both Dried Oregano Spices and Ground Mustard Seed contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Oregano Spices have 2.5 times more Carbohydrate and 3.5 times more Fiber than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 1.9 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 6.1 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Dried Oregano Spices.