Comparing Nutrients in 7 ounces Ground Nutmeg VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Energy	36% 1042kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	161% 51.5g	9.6% 3.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	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	75.2% 98g	105% 137g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	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	NA	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	NA	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	109% 41.3g	222% 84.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	37.7% 151μg	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	6.6% 5.95mg	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	0% 0mg	242% 36.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	36.5% 365mg	317% 3169mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	75.4% 6.03mg	913% 73mg	8mg per day for Men 19-50 years
Magnesium	86.5% 363mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	60.4% 423mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	48.5% 5.34mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.53% 19.7g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 2 times more Vitamin B1 and 1.3 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 17 times more Vitamin A, 9.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg 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 Nutmeg vs Dried Oregano Spices:

• Ground Nutmeg Spices have 1.6 times more Copper and 1.4 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 8.7 times more Calcium, 12.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.6 times more Potassium, 2.8 times more Selenium, 1.6 times more Sodium and 1.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Nutmeg Spices have 2 times more Energy, 8.5 times more Fat and 16.7 times more Saturated Fat than Dried Oregano Spices.
• While Dried Oregano Spices contain more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.