Comparing Nutrients in 300 calories Ground Mustard Seed VS Dried Marjoram Spices

Weight per 300 calories

• Ground Mustard Seed: 59g
• Dried Marjoram Spices: 111g

Ground Mustard Seed has 1.9 times more energy per 100g than Dried Marjoram Spices. It has very high energy density when compared to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 300 calories - Ground Mustard Seed or Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	8.03% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	140% 2.24g	223% 3.58g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	51.6% 67g	130g per day for Men 19-50 years
Sugars	5.53% 4g	6.25% 4.53g	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	0.016% 0.012g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.18g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	117% 44.6g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	49.6% 446μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	101% 1.3mg	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	24% 96μg	76% 303μg	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	4.66% 4.2mg	63.2% 57mg	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	20% 3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	574% 688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	15.7% 157mg	220% 2203mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	139% 1.25mg	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	68% 5.44mg	1145% 92mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	261% 6mg	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	70% 489mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	9.06% 5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.68mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.23% 8.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Mustard Seed vs Dried Marjoram Spices:

• Ground Mustard Seed Spices have 1.5 times more Vitamin B1 and 1.6 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 377.7 times more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6, 3.2 times more Vitamin B9, 13.6 times more Vitamin C and 215.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Mustard Seed vs Dried Marjoram Spices:

• Ground Mustard Seed Spices have 1.4 times more Phosphorus and 24.7 times more Selenium than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 14 times more Calcium, 3.3 times more Copper, 16.8 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 3.9 times more Potassium and 11.1 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Marjoram Spices have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Mustard Seed Spices have 2.7 times more Fat, 2 times more Saturated Fat and 2.7 times more Omega 6 than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 1.6 times more Omega 3, 4 times more Carbohydrate and 6.2 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Marjoram Spices have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Ground Mustard Seed Spices as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.