Comparing Nutrients in 1 pound Ground Mace VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Energy	74.3% 2155kcal	82% 2381kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	368% 118g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	9.34% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	18.7% 13.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	241% 92g	248% 94g	38g per day for Men 19-50 years
Protein	54.4% 30.4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	20% 181μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	56% 0.73mg	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	86% 345μg	86% 345μg	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	106% 95mg	15% 13.6mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Calcium	114% 1143mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	1243% 11mg	518% 4.66mg	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	788% 63mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	572% 13mg	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	71.3% 499mg	138% 966mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	1% 37g	0.76% 28.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ground Mace vs Ground Nutmeg:

• Ground Mace Spices have 8 times more Vitamin A, 7.9 times more Vitamin B2 and 7 times more Vitamin C than Ground Nutmeg Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ground Mace vs Ground Nutmeg:

• Ground Mace Spices have 1.4 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 1.3 times more Potassium, 1.7 times more Selenium and 5 times more Sodium than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.9 times more Manganese and 1.9 times more Phosphorus than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ground Mace Spices have more Omega 3 and 12.3 times more Omega 6 than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 2.7 times more Saturated Fat than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.