Comparing Nutrients in 5 ounces 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	23.2% 673kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	5.85% 4.24g	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	75.3% 28.6g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.5% 1.84mg	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	17.4% 0.23mg	17.4% 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	27% 108μg	27% 108μg	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	33% 29.8mg	4.72% 4.25mg	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	35.7% 357mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	162% 1.46mg	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	246% 19.7mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	179% 4.1mg	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	22.3% 156mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.24% 8.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.