Comparing Nutrients in 14 ounces Black Pepper VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Energy	34.4% 996kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.75g	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	195% 254g	85.8% 111g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	1.26% 0.91g	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	% 0.95g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 14.6g	g per day for Men 19-50 years
Fiber	264% 100g	127% 48.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	12% 107μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	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	17% 67.5μg	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	0% 0mg	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	27.5% 4.13mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	176% 1758mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	587% 5.28mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	482% 38.5mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	2201% 50.6mg	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	89.6% 627mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	155% 5275mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Ground Mustard Seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Pepper 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 Black Pepper vs Ground Mustard Seed:

• 14 ounces of Black Pepper have 13.5 times more Vitamin A, 1.7 times more Vitamin B5 and 30.3 times more Vitamin K than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Black Pepper Spices.
• 14 ounces of Black Pepper have insufficient amounts of Vitamin C
• 14 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Black Pepper 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 Black Pepper vs Ground Mustard Seed:

• 14 ounces of Black Pepper have 1.7 times more Calcium, 2.1 times more Copper, 5.2 times more Manganese and 1.8 times more Potassium than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 2.2 times more Magnesium, 5.2 times more Phosphorus, 42.5 times more Selenium and 5.1 times more Zinc than Black Pepper Spices.
• Both Black Pepper and Ground Mustard Seed contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Pepper have 2.3 times more Carbohydrate and 2.1 times more Fiber than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 2 times more Energy, 11.1 times more Fat, 1.4 times more Saturated Fat, 24.9 times more Omega 3, 8.5 times more Omega 6, 10.6 times more Sugars and 2.5 times more Protein than Black Pepper Spices.