Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Ground Nutmeg

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Energy	175% 5080kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	811% 259g	32g per day for Men 19-50 years
Omega 3	2370% 38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	379% 493g	130g per day for Men 19-50 years
Sugars	94% 68g	41.2% 30g	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	0.28% 0.2g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 37g	NA	g per day for Men 19-50 years
Fiber	321% 122g	547% 208g	38g per day for Men 19-50 years
Protein	466% 261g	104% 58.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	123% 1.6mg	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	405% 1620μg	190% 760μg	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	79% 71mg	33.3% 30mg	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	338% 50.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Calcium	266% 2660mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	1141% 10.3mg	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	1151% 92mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	1261% 29mg	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	1183% 8280mg	304% 2130mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.7% 62.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 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 Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 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.
• While Ground Nutmeg Spices contain 1.6 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mustard Seed Spices have more Omega 3, 16.9 times more Omega 6, 2.3 times more Sugars and 4.5 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 13 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Energy and Fat per 1 kg.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.