Comparing Nutrients in 100 grams Ground Mace VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Ground Mace	Ground Mustard Seed	Recommended Dietary Allowance
Energy	16.4% 475kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	35% 5.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	9.37% 6.8g	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	0.028% 0.02g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	53% 20g	32% 12g	38g per day for Men 19-50 years
Protein	12% 6.7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	30.5% 0.4mg	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	19% 76μg	40.5% 162μg	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	23.3% 21mg	7.9% 7.1mg	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	NA	34% 5.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	25% 252mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	71.7% 0.65mg	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	174% 14mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	106% 2.45mg	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	15.7% 110mg	118% 828mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	378% 208μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.17g	0.14% 5.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ground Mace vs Ground Mustard Seed:

• Ground Mace Spices have 20 times more Vitamin A, 1.7 times more Vitamin B2 and 3 times more Vitamin C than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.6 times more Vitamin B1, 3.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Mace vs Ground Mustard Seed:

• Ground Mace Spices have 3.8 times more Copper, 1.5 times more Iron and 6.2 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.3 times more Magnesium, 1.6 times more Manganese, 7.5 times more Phosphorus, 1.6 times more Potassium, 77.1 times more Selenium and 2.6 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Ground Mustard Seed Spices have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Ground Mace Spices have 4.8 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 47.4 times more Omega 3, 1.4 times more Omega 6 and 3.9 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Ground Mustard Seed Spices have similar amounts of Energy and Fat per 100 g.
• Both Ground Mace Spices as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.