Comparing Nutrients in 5 ounces Black Pepper VS Ground Nutmeg

Macros Ratio

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

Macro Nutrients

	Black Pepper	Ground Nutmeg	Recommended Dietary Allowance
Energy	12.3% 356kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	2.9% 0.5g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	0.45% 0.33g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	94% 36g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	17.4% 0.23mg	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	27% 108μg	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	4.72% 4.25mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Ground Nutmeg	Recommended Dietary Allowance
Calcium	62.8% 628mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	162% 1.46mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Ground Nutmeg per 5 oz

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

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

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

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

• 5 ounces of Black Pepper have 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.
• While 5 oz of Ground Nutmeg Spices contain 1.3 times more Phosphorus and 1.8 times more Zinc than Black Pepper Spices.
• Both Black Pepper and Ground Nutmeg contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Pepper have more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 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 Spices.
• 5 ounces of Ground Nutmeg provide inadequate amounts of Omega 3