Comparing Nutrients in 5 ounces Ground Mustard Seed VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Energy	25% 720kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	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	30.6% 40g	53.7% 70g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 5.23g	NA	g per day for Men 19-50 years
Fiber	45.5% 17.3g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	66% 37g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Calcium	37.7% 377mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	163% 13mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	168% 1174mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.24% 8.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Mustard Seed vs Ground Nutmeg:

• Ground Mustard Seed Spices have 1.4 times more Calcium, 3 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 130.1 times more Selenium and 2.8 times more Zinc than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.6 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Manganese and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices have more Omega 3, 16.9 times more Omega 6, 2.3 times more Sugars and 4.5 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 13 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Energy and Fat per 5 oz.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.