Comparing Nutrients in 7 ounces Dried Oregano Spices VS Ground Nutmeg

Macros Ratio

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

Macro Nutrients

	Dried Oregano Spices	Ground Nutmeg	Recommended Dietary Allowance
Energy	18% 526kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.73% 1.5g	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	105% 137g	75.2% 98g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	3.1% 2.24g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	222% 84.3g	109% 41.3g	38g per day for Men 19-50 years
Protein	32% 18g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	118% 470μg	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	5.07% 4.56mg	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	242% 36.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1028% 1234μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Ground Nutmeg	Recommended Dietary Allowance
Calcium	317% 3169mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	913% 73mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	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	42% 294mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.34mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Ground Nutmeg per 7 oz

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

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

• 7 ounces of Dried Oregano Spices have 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.
• While 7 oz of Ground Nutmeg Spices contain 2 times more Vitamin B1 and 1.3 times more Vitamin C than Dried Oregano Spices.
• 7 ounces of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dried Oregano Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Oregano Spices have 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 and 1.3 times more Zinc than Ground Nutmeg.
• While 7 oz of Ground Nutmeg Spices contain 1.6 times more Copper and 1.4 times more Phosphorus than Dried Oregano Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Oregano Spices have 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.
• While 7 oz of Ground Nutmeg Spices contain 2 times more Energy, 8.5 times more Fat and 16.7 times more Saturated Fat than Dried Oregano Spices.
• 7 ounces of Ground Nutmeg provide inadequate amounts of Omega 3