Comparing Nutrients in 5 ounces Ground Mustard Seed VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Ground Mustard Seed	Poppy Seed	Recommended Dietary Allowance
Energy	25% 720kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	236% 40g	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	30.7% 40g	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	0.57% 0.41g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 5.23g	% 3.3g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	66% 37g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Poppy Seed	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	27% 0.35mg	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	29% 116μg	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	1.57% 1.4mg	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	16.7% 2.5mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	37.7% 377mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	256% 2.3mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	413% 9.5mg	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	176% 1233mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Poppy Seed per 5 oz

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

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

• 5 ounces of Ground Mustard Seed have 2.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2 times more Vitamin B9, 7.1 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Poppy Seed.
• Both Ground Mustard Seed and Poppy Seed provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Poppy Seed have insufficient amounts of Vitamin C and Vitamin K
• Both Ground Mustard Seed Spices as well as Poppy Seed 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 Poppy Seed:

• 5 ounces of Ground Mustard Seed have 15.4 times more Selenium than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 5.4 times more Calcium, 2.5 times more Copper, 2.7 times more Manganese and 1.3 times more Zinc than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Poppy Seed contain similar levels of Iron, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Mustard Seed have 13.9 times more Omega 3, 2.3 times more Sugars and 1.4 times more Protein than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 2.3 times more Saturated Fat, 4.8 times more Omega 6 and 1.6 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Poppy Seed offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.