Comparing Nutrients in 5 ounces Ground Nutmeg VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Black Pepper	13%	9%	78%

Macro Nutrients

	Ground Nutmeg	Black Pepper	Recommended Dietary Allowance
Energy	25.7% 744kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	5.8% 0.98g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	94% 36g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Black Pepper	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	31.7% 0.41mg	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	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Black Pepper	Recommended Dietary Allowance
Calcium	26% 261mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	786% 18mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Nutmeg VS Black Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Ground Nutmeg vs Black Pepper:

• 5 ounces of Ground Nutmeg have 3.2 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Black Pepper.
• While 5 oz of Black Pepper Spices contain 5.4 times more Vitamin A, 3.2 times more Vitamin B2, 1.8 times more Vitamin B6, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg and Black Pepper provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Black Pepper have insufficient amounts of Vitamin C
• Both Ground Nutmeg Spices as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Nutmeg vs Black Pepper:

• 5 ounces of Ground Nutmeg have 1.3 times more Phosphorus and 1.8 times more Zinc than Black Pepper.
• While 5 oz of Black Pepper Spices contain 2.4 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 4.4 times more Manganese, 3.8 times more Potassium and 3.1 times more Selenium than Ground Nutmeg Spices.
• Both Ground Nutmeg and Black Pepper contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Nutmeg have 2.1 times more Energy, 11.1 times more Fat, 18.6 times more Saturated Fat and 4.7 times more Sugars than Black Pepper.
• While 5 oz of Black Pepper Spices contain more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg and Black Pepper offer comparable quantities of Fiber per five ounces.
• 5 ounces of Ground Nutmeg provide inadequate amounts of Omega 3