Comparing Nutrients in 5 ounces Ground Mustard Seed VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Ground Mustard Seed	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	25% 720kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	64.3% 11g	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	61.7% 80.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	20.2% 14.7g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	66% 37g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	328% 2950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	77% 12.3mg	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	267% 3.47mg	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	37.6% 150μg	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	120% 108mg	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	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	37.7% 377mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	58.7% 0.53mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	51.3% 215mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	123% 2.83mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Red or Cayenne Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Ground Mustard Seed vs Red or Cayenne Pepper:

• 5 ounces of Ground Mustard Seed have 2.5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain 1040.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 6.2 times more Vitamin B6, 10.8 times more Vitamin C, 5.9 times more Vitamin E and 14.9 times more Vitamin K than Ground Mustard Seed Spices.
• 5 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Ground Mustard Seed Spices as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Mustard Seed vs Red or Cayenne Pepper:

• 5 ounces of Ground Mustard Seed have 1.8 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 23.6 times more Selenium and 2.5 times more Zinc than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain 2.7 times more Potassium and 2.3 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Red or Cayenne Pepper contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mustard Seed have 1.6 times more Energy, 2.1 times more Fat, 5.7 times more Omega 3 and 2.2 times more Protein than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain 1.6 times more Saturated Fat, 1.3 times more Omega 6, 2 times more Carbohydrate, 1.5 times more Sugars and 2.2 times more Fiber than Ground Mustard Seed Spices.