Comparing Nutrients in 300 calories Ground Mustard Seed VS Ground Nutmeg

Weight per 300 calories

• Ground Mustard Seed: 59g
• Ground Nutmeg: 57g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Ground Mustard Seed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	46.3% 15g	32g per day for Men 19-50 years
Omega 3	140% 2.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	1.18% 0.2g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	5.53% 4g	2.36% 1.7g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.64% 0.74mg	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	7.03% 0.091mg	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	11% 43.4μg	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	1.9% 1.7mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Calcium	15.7% 157mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	65.2% 0.59mg	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	21.7% 1.74mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	72% 1.66mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	1.66% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.68mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9, 2.4 times more Vitamin C and more Vitamin E than Ground Nutmeg Spices.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 1.5 times more Calcium, 3.1 times more Iron, 2.1 times more Magnesium, 4 times more Phosphorus, 2.2 times more Potassium, 134.4 times more Selenium and 2.9 times more Zinc than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.5 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Mustard Seed Spices have more Omega 3, 17.5 times more Omega 6, 2.3 times more Sugars and 4.6 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 12.6 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 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 300 kcal.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.