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

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Energy	25% 720kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	6.24% 1.06g	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	75% 98g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	% 5.23g	% 1.3g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	159% 60.2g	38g per day for Men 19-50 years
Protein	66% 37g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	37.7% 377mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	100% 0.9mg	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	652% 52mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	308% 7.07mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.38% 14g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 4.5 times more Vitamin B1 and 3.1 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 42.5 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 3.6 times more Vitamin E and 115.1 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Oregano Spices have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Ground Mustard Seed Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Mustard Seed Spices have 1.4 times more Magnesium, 5.6 times more Phosphorus, 46.2 times more Selenium and 2.3 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 6 times more Calcium, 4 times more Iron, 2 times more Manganese, 1.7 times more Potassium and 1.9 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Oregano Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices have 1.9 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 6.1 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 2.5 times more Carbohydrate, 56.5 times more Fructose and 3.5 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.