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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Dried Oregano Spices VS Ground Mustard Seed per 7 oz

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

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

• 7 ounces of Dried Oregano Spices have 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.
• While 7 oz of Ground Mustard Seed Spices contain 4.5 times more Vitamin B1 and 3.1 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Ground Mustard Seed provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Dried Oregano Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Oregano Spices have 6 times more Calcium, 4 times more Iron, 2 times more Manganese and 1.7 times more Potassium than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 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.
• Both Dried Oregano Spices and Ground Mustard Seed contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Oregano Spices have 2.5 times more Carbohydrate and 3.5 times more Fiber than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 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.