Comparing Nutrients in 5 ounces Ground Mustard Seed VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Black Pepper	13%	9%	78%

Macro Nutrients

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Energy	25% 720kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	5.8% 0.98g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 5.23g	% 0.028g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	94% 36g	38g per day for Men 19-50 years
Protein	66% 37g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	31.7% 0.41mg	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	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Calcium	37.7% 377mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	786% 18mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Black Pepper per 5 oz

Compare the macro and micronutrient content in 5 oz of Ground Mustard Seed versus 5 oz of Black Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Ground Mustard Seed have 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Black Pepper.
• While 5 oz of Black Pepper Spices contain 13.5 times more Vitamin A, 1.7 times more Vitamin B5 and 30.3 times more Vitamin K than Ground Mustard Seed Spices.
• 5 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• 5 ounces of Black Pepper have insufficient amounts of Vitamin C
• Both Ground Mustard Seed Spices as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Mustard Seed vs Black Pepper:

• 5 ounces of Ground Mustard Seed have 2.2 times more Magnesium, 5.2 times more Phosphorus, 42.5 times more Selenium and 5.1 times more Zinc than Black Pepper.
• While 5 oz of Black Pepper Spices contain 1.7 times more Calcium, 2.1 times more Copper, 5.2 times more Manganese and 1.8 times more Potassium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Black Pepper contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mustard Seed have 2 times more Energy, 11.1 times more Fat, 1.4 times more Saturated Fat, 24.9 times more Omega 3, 8.5 times more Omega 6, 10.6 times more Sugars and 2.5 times more Protein than Black Pepper.
• While 5 oz of Black Pepper Spices contain 2.3 times more Carbohydrate and 2.1 times more Fiber than Ground Mustard Seed Spices.