Comparing Nutrients in 5 ounces Dried Marjoram Spices VS Ground Mustard Seed

Macros Ratio

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

Macro Nutrients

	Dried Marjoram Spices	Ground Mustard Seed	Recommended Dietary Allowance
Energy	13.2% 384kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	286% 4.58g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	30.6% 40g	130g per day for Men 19-50 years
Sugars	8% 5.8g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.23g	g per day for Men 19-50 years
Fiber	150% 57g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	32% 18g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	63.5% 571μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	43.3% 0.56mg	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	97% 388μg	57.4% 230μg	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	81% 73mg	11% 10mg	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	16% 2.4mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	282% 2821mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	102% 0.91mg	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	1465% 117mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	151% 3.47mg	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	62% 434mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	63.5% 2157mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Marjoram Spices vs Ground Mustard Seed:

• Dried Marjoram Spices have 201.5 times more Vitamin A, 1.2 times more Vitamin B2, 3 times more Vitamin B6, 1.7 times more Vitamin B9, 7.2 times more Vitamin C and 115.1 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.8 times more Vitamin B1 and 3 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Ground Mustard Seed Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Marjoram Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Marjoram Spices vs Ground Mustard Seed:

• Dried Marjoram Spices have 7.5 times more Calcium, 1.8 times more Copper, 9 times more Iron, 2.2 times more Manganese, 2.1 times more Potassium and 5.9 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.7 times more Phosphorus, 46.2 times more Selenium and 1.7 times more Zinc than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Ground Mustard Seed Spices have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Marjoram Spices have 2.2 times more Carbohydrate and 3.3 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.9 times more Energy, 5.1 times more Fat, 3.8 times more Saturated Fat, 5 times more Omega 6, 1.7 times more Sugars and 2.1 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Ground Mustard Seed Spices have similar amounts of Omega 3 per 5 oz.
• Both Dried Marjoram Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.