Comparing Nutrients in 7 ounces Black Pepper VS Ground Mustard Seed

Macros Ratio

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

Macro Nutrients

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Energy	17% 498kcal	34.8% 1008kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	470% 7.53g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	98% 127g	43% 55.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	0.63% 0.46g	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	% 0.48g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 7.32g	g per day for Men 19-50 years
Fiber	132% 50.2g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	37% 20.6g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	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	8.43% 33.7μg	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	0% 0mg	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	13.8% 2.06mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	271% 325μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	88% 879mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	142% 1.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	241% 19.3mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	175% 734mg	420mg per day for Men 19-50 years
Manganese	1100% 25.3mg	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	44.8% 314mg	235% 1643mg	700mg per day for Men 19-50 years
Potassium	77.6% 2637mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	751% 413μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.28% 10.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Black Pepper 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 Black Pepper vs Ground Mustard Seed:

• 7 ounces of Black Pepper have 13.5 times more Vitamin A, 1.7 times more Vitamin B5 and 30.3 times more Vitamin K than Ground Mustard Seed.
• While 7 oz of Ground Mustard Seed Spices contain 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 Spices.
• 7 ounces of Black Pepper have insufficient amounts of Vitamin C
• 7 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Black Pepper 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 Black Pepper vs Ground Mustard Seed:

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

Comparison of macro-nutrients per 7 ounces:

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