Comparing Nutrients in 5 ounces Ground Mustard Seed VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
White Pepper	12%	6%	82%

Macro Nutrients

	Ground Mustard Seed	White Pepper	Recommended Dietary Allowance
Energy	25% 720kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	NA	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	NA	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% 97g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	NA	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	98% 37g	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	White Pepper	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	1.88% 0.3mg	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	11% 0.14mg	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	3.54% 14μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	White Pepper	Recommended Dietary Allowance
Calcium	37.7% 377mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	143% 1.3mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	265% 6.1mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.44% 16g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Ground Mustard Seed have 36.6 times more Vitamin B1, 2.1 times more Vitamin B2, 22.3 times more Vitamin B3, 4 times more Vitamin B6 and 16.2 times more Vitamin B9 than White Pepper.
• While 5 oz of White Pepper Spices contain 3 times more Vitamin C than Ground Mustard Seed Spices.
• 5 ounces of White Pepper have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Ground Mustard Seed Spices as well as White Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Ground Mustard Seed have 4.1 times more Magnesium, 4.7 times more Phosphorus, 10.1 times more Potassium, 67.1 times more Selenium and 5.4 times more Zinc than White Pepper.
• While 5 oz of White Pepper Spices contain 1.4 times more Copper, 1.6 times more Iron and 1.8 times more Manganese than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and White Pepper contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mustard Seed have 1.7 times more Energy, 17.1 times more Fat, 3.2 times more Saturated Fat and 2.5 times more Protein than White Pepper.
• While 5 oz of White Pepper Spices contain 2.4 times more Carbohydrate and 2.1 times more Fiber than Ground Mustard Seed Spices.