Comparing Nutrients in 5 ounces Ground Nutmeg VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Energy	25.7% 744kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	6.24% 1.06g	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	75% 98g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	159% 60.2g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	26% 261mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	100% 0.9mg	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	652% 52mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	308% 7.07mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Nutmeg vs Dried Oregano Spices:

• Ground Nutmeg Spices have 2 times more Vitamin B1 and 1.3 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 17 times more Vitamin A, 9.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Nutmeg vs Dried Oregano Spices:

• Ground Nutmeg Spices have 1.6 times more Copper and 1.4 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 8.7 times more Calcium, 12.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.6 times more Potassium, 2.8 times more Selenium, 1.6 times more Sodium and 1.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices have 2 times more Energy, 8.5 times more Fat and 16.7 times more Saturated Fat than Dried Oregano Spices.
• While Dried Oregano Spices contain more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.