Comparing Nutrients in 7 ounces Ground Mace VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Energy	32.5% 943kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50.3% 8.55g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	75.2% 98g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.93g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	109% 41.3g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24.4% 0.32mg	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	37.7% 151μg	37.7% 151μg	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	46.3% 41.7mg	6.6% 5.95mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Calcium	50% 500mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	226% 2.04mg	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	345% 27.6mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	250% 5.75mg	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	31% 218mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Mace vs Ground Nutmeg:

• Ground Mace Spices have 8 times more Vitamin A, 7.9 times more Vitamin B2 and 7 times more Vitamin C than Ground Nutmeg Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Mace vs Ground Nutmeg:

• Ground Mace Spices have 1.4 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 1.3 times more Potassium, 1.7 times more Selenium and 5 times more Sodium than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.9 times more Manganese and 1.9 times more Phosphorus than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mace Spices have more Omega 3 and 12.3 times more Omega 6 than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 2.7 times more Saturated Fat than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 7 oz.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.