Comparing Nutrients in 7 ounces Ground Mustard Seed VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Energy	34.8% 1008kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	9.6% 3.08g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	105% 137g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	11% 8.1g	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	0.055% 0.04g	3.1% 2.24g	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	% 5.7g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 7.32g	% 1.8g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	222% 84.3g	38g per day for Men 19-50 years
Protein	92% 51.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	159% 2.07mg	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	80.4% 321μg	118% 470μg	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	15.7% 14mg	5.07% 4.56mg	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	67% 10mg	242% 36.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	52.8% 528mg	317% 3169mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	140% 1.26mg	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	228% 18.3mg	913% 73mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	431% 9.9mg	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	235% 1643mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	48.5% 5.34mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Mustard Seed vs Dried Oregano Spices:

• Ground Mustard Seed Spices have 4.5 times more Vitamin B1 and 3.1 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 42.5 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 3.6 times more Vitamin E and 115.1 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Oregano Spices have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Ground Mustard Seed Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Mustard Seed vs Dried Oregano Spices:

• Ground Mustard Seed Spices have 1.4 times more Magnesium, 5.6 times more Phosphorus, 46.2 times more Selenium and 2.3 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 6 times more Calcium, 4 times more Iron, 2 times more Manganese, 1.7 times more Potassium and 1.9 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Oregano Spices have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mustard Seed Spices have 1.9 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 6.1 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 2.5 times more Carbohydrate, 56.5 times more Fructose and 3.5 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.