Comparing Nutrients in 5 ounces Ground Nutmeg VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Energy	25.7% 744kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	30.6% 40g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	13.3% 9.62g	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	NA	0.039% 0.028g	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	NA	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.23g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	43.3% 0.56mg	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	27% 108μg	57.4% 230μg	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	4.72% 4.25mg	11% 10mg	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	0% 0mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	26% 261mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	102% 0.91mg	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	54% 4.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	151% 3.47mg	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	43% 302mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices contain 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Nutmeg vs Ground Mustard Seed:

• Ground Nutmeg Spices have 1.6 times more Copper and 1.2 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.4 times more Calcium, 3 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 130.1 times more Selenium and 2.8 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Ground Mustard Seed Spices have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices have 13 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain more Omega 3, 16.9 times more Omega 6, 2.3 times more Sugars and 4.5 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Ground Mustard Seed Spices have similar amounts of Energy and Fat per 5 oz.
• Both Ground Nutmeg Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.