Comparing Nutrients in 7 ounces Ground Mustard Seed VS Black Pepper

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Energy	34.8% 1008kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	8.1% 1.38g	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	98% 127g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	1.75% 1.27g	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	0.63% 0.46g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 7.32g	% 0.04g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	132% 50.2g	38g per day for Men 19-50 years
Protein	92% 51.8g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	44.4% 0.58mg	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	8.43% 33.7μg	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	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	67% 10mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	271% 325μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Black Pepper	Recommended Dietary Allowance
Calcium	52.8% 528mg	88% 879mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	293% 2.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	1100% 25.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	77.6% 2637mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Black Pepper per 7 oz

Compare the macro and micronutrient content in 7 oz of Ground Mustard Seed versus 7 oz of Black Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ground Mustard Seed vs Black Pepper:

• 7 ounces of Ground Mustard Seed have 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.
• While 7 oz of Black Pepper Spices contain 13.5 times more Vitamin A, 1.7 times more Vitamin B5 and 30.3 times more Vitamin K than Ground Mustard Seed Spices.
• 7 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• 7 ounces of Black Pepper have insufficient amounts of Vitamin C
• Both Ground Mustard Seed Spices as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ground Mustard Seed vs Black Pepper:

• 7 ounces of Ground Mustard Seed have 2.2 times more Magnesium, 5.2 times more Phosphorus, 42.5 times more Selenium and 5.1 times more Zinc than Black Pepper.
• While 7 oz of Black Pepper Spices contain 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 Spices.
• Both Ground Mustard Seed and Black Pepper contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Mustard Seed have 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.
• While 7 oz of Black Pepper Spices contain 2.3 times more Carbohydrate and 2.1 times more Fiber than Ground Mustard Seed Spices.