Comparing Nutrients in 5 ounces Dried Marjoram Spices VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Dried Marjoram Spices	Ground Nutmeg	Recommended Dietary Allowance
Energy	13.2% 384kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	286% 4.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	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	66% 86g	53.7% 70g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	150% 57g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	32% 18g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	63.5% 571μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	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	130% 1.7mg	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	97% 388μg	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	81% 73mg	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	16% 2.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Ground Nutmeg	Recommended Dietary Allowance
Calcium	282% 2821mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	1465% 117mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	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	62% 434mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	63.5% 2157mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have 80.6 times more Vitamin A, 5.5 times more Vitamin B2, 3.2 times more Vitamin B3, 7.4 times more Vitamin B6, 3.6 times more Vitamin B9, 17.1 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Dried Marjoram Spices and Ground Nutmeg Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Marjoram 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 Dried Marjoram Spices vs Ground Nutmeg:

• Dried Marjoram Spices have 10.8 times more Calcium, 27.2 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 4.3 times more Potassium, 2.8 times more Selenium, 4.8 times more Sodium and 1.7 times more Zinc than Ground Nutmeg Spices.
• Both Dried Marjoram Spices and Ground Nutmeg Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Marjoram Spices have more Omega 3, 3.4 times more Omega 6, 1.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.9 times more Energy, 5.2 times more Fat and 49 times more Saturated Fat than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.