Comparing Nutrients in 500 calories Ground Nutmeg VS Dried Oregano Spices

Weight per 500 calories

• Ground Nutmeg: 95g
• Dried Oregano Spices: 189g

Ground Nutmeg has 2 times more energy per 100g than Dried Oregano Spices. It has very high energy density when compared to other foods. Dried Oregano Spices having high energy density.

Discover which food has more nutrients per 500 calories - Ground Nutmeg or Dried Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	77.2% 24.7g	9.15% 2.93g	32g per day for Men 19-50 years
Omega 3	0% 0g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	100% 130g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	10.6% 7.7g	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	NA	2.94% 2.13g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	52% 20g	211% 80g	38g per day for Men 19-50 years
Protein	9.93% 5.56g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	18% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.18% 0.054mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	152% 1.97mg	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	18% 72.4μg	112% 447μg	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	3.17% 2.86mg	4.82% 4.34mg	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	0% 0mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	978% 1173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	17.5% 175mg	301% 3013mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	133% 1.2mg	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	36% 2.9mg	868% 69.4mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	121% 509mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	409% 9.4mg	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	29% 203mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	70% 2377mg	3400mg per day for Men 19-50 years
Selenium	2.77% 1.52μg	15.4% 8.5μg	55μg per day for Men 19-50 years
Sodium	1% 15.2mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	46% 5.08mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	0.51% 18.7g	3700g per day for Men 19-50 years

Ground Nutmeg VS Dried Oregano Spices Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ground Nutmeg or Dried Oregano Spices?

Lets compare vitamin content per 500 calories of Ground Nutmeg vs Dried Oregano Spices:

• 500 kcal of Dried Oregano Spices contain 33.7 times more Vitamin A, 18.4 times more Vitamin B2, 7.1 times more Vitamin B3, 12.9 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Oregano Spices provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Ground Nutmeg vs Dried Oregano Spices:

• 500 kcal of Dried Oregano Spices contain 17.2 times more Calcium, 24 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Potassium, 5.6 times more Selenium and 2.5 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Oregano Spices contain similar levels of Copper per 500 calories.
• 500 calories of Ground Nutmeg lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ground Nutmeg have 4.3 times more Fat and 8.4 times more Saturated Fat than Dried Oregano Spices.
• While 500 kcal of Dried Oregano Spices contain more Omega 3, 2.8 times more Carbohydrate, 2.7 times more Sugars, 4 times more Fiber and 3.1 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg and Dried Oregano Spices offer comparable quantities of Energy per 500 calories.
• 500 calories of Ground Nutmeg provide inadequate amounts of Omega 3 and Protein
• Both Ground Nutmeg Spices as well as Dried Oregano Spices provide inadequate amounts of Omega 6 in 500 calories.