Comparing Nutrients in 1 kilogram 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	91% 2650kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	62% 20g	32g per day for Men 19-50 years
Omega 3	388% 6.2g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 689g	216% 281g	130g per day for Men 19-50 years
Sugars	56.4% 41g	94% 68g	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	15.6% 11.3g	0.28% 0.2g	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	% 19g	% 29g	g per day for Men 19-50 years
Sucrose	% 9.1g	% 37g	g per day for Men 19-50 years
Fiber	1118% 425g	321% 122g	38g per day for Men 19-50 years
Protein	161% 90g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	94% 850μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.4mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	803% 10.4mg	305% 3.97mg	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	593% 2370μg	405% 1620μg	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	25.6% 23mg	79% 71mg	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	1217% 183mg	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	1597% 15970mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	717% 6.45mg	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	4600% 368mg	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	2170% 50mg	1064% 24.5mg	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	211% 1480mg	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	371% 12600mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	2.7% 99g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Ground Mustard Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Oregano Spices versus 1 kg of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Oregano Spices vs Ground Mustard Seed:

• 1 kilogram of Dried Oregano Spices has 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 1 kg of Ground Mustard Seed Spices contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Oregano Spices vs Ground Mustard Seed:

• 1 kilogram of Dried Oregano Spices has 6 times more Calcium, 4 times more Iron, 2 times more Manganese and 1.7 times more Potassium than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Oregano Spices has 2.5 times more Carbohydrate and 3.5 times more Fiber than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 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.