Comparing Nutrients in 300 calories Black Pepper VS Ground Mustard Seed

Weight per 300 calories

• Black Pepper: 120g
• Ground Mustard Seed: 59g

Ground Mustard Seed Spices have 2 times more energy per unit of mass than Black Pepper Spices, which is very high in comparison to other foods. Black Pepper having high energy density.

Discover which food has more nutrients per 300 calories - Black Pepper or Ground Mustard Seed?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	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	58.8% 76.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.06% 0.76g	5.53% 4g	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	0.38% 0.27g	0.016% 0.012g	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	% 0.29g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.024g	% 2.18g	g per day for Men 19-50 years
Fiber	79.6% 30.2g	19% 7.2g	38g per day for Men 19-50 years
Protein	22% 12.4g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	3.6% 32.3μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	18% 0.23mg	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	5.08% 20.3μg	24% 96μg	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	0% 0mg	4.66% 4.2mg	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	8.3% 1.24mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	53% 529mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	42.3% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	1.02% 41μg	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	145% 11.6mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	663% 15.2mg	63% 1.45mg	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	27% 189mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.86μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.51% 7.68mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.084% 3.1g	3700g per day for Men 19-50 years

Black Pepper VS Ground Mustard Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Black Pepper or Ground Mustard Seed?

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

• 300 calories of Black Pepper have 1.4 times more Vitamin B2, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 61.4 times more Vitamin K than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 3.7 times more Vitamin B1, 2 times more Vitamin B3, 4.7 times more Vitamin B9 and 2.4 times more Vitamin E than Black Pepper Spices.
• 300 calories of Black Pepper have insufficient amounts of Vitamin B9
• 300 calories of Ground Mustard Seed have insufficient amounts of Vitamin K
• Both Black Pepper Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Black Pepper vs Ground Mustard Seed:

• 300 calories of Black Pepper have 3.4 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 10.5 times more Manganese and 3.6 times more Potassium than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 2.6 times more Phosphorus, 21 times more Selenium and 2.5 times more Zinc than Black Pepper Spices.
• Both Black Pepper and Ground Mustard Seed contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Black Pepper have 4.6 times more Carbohydrate and 4.2 times more Fiber than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 5.5 times more Fat, 12.3 times more Omega 3 and 4.2 times more Omega 6 than Black Pepper Spices.
• Both Black Pepper and Ground Mustard Seed offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Black Pepper provide inadequate amounts of Omega 6