Comparing Nutrients in 5 ounces Black Pepper VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Energy	12.3% 356kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	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	69.7% 91g	30.6% 40g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.23g	g per day for Men 19-50 years
Fiber	94% 36g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	62.8% 628mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.5μg	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	172% 13.8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	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	32% 224mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.2% 7.47g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Black Pepper have 13.5 times more Vitamin A, 1.7 times more Vitamin B5 and 30.3 times more Vitamin K than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Black Pepper Spices.
• 5 ounces of Black Pepper have insufficient amounts of Vitamin C
• 5 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Black Pepper Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Black Pepper have 1.7 times more Calcium, 2.1 times more Copper, 5.2 times more Manganese and 1.8 times more Potassium than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 2.2 times more Magnesium, 5.2 times more Phosphorus, 42.5 times more Selenium and 5.1 times more Zinc than Black Pepper Spices.
• Both Black Pepper and Ground Mustard Seed contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Pepper have 2.3 times more Carbohydrate and 2.1 times more Fiber than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 2 times more Energy, 11.1 times more Fat, 1.4 times more Saturated Fat, 24.9 times more Omega 3, 8.5 times more Omega 6, 10.6 times more Sugars and 2.5 times more Protein than Black Pepper Spices.