Comparing Nutrients in 100 grams Ground Mace VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Energy	16.4% 475kcal	18% 525kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	81% 26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	2.06% 0.35g	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	38% 49.3g	130g per day for Men 19-50 years
Sugars	NA	4.12% 3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53% 20g	54.7% 21g	38g per day for Men 19-50 years
Protein	12% 6.7g	10.4% 5.84g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	12.3% 0.16mg	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	19% 76μg	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	3.33% 3mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Ground Nutmeg	Recommended Dietary Allowance
Calcium	25% 252mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	114% 1.03mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	126% 2.9mg	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	15.7% 110mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	0.22% 8.17g	0.17% 6.23g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have 8 times more Vitamin A, 7.9 times more Vitamin B2 and 7 times more Vitamin C than Ground Nutmeg Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Mace vs Ground Nutmeg:

• Ground Mace Spices have 1.4 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 1.3 times more Potassium, 1.7 times more Selenium and 5 times more Sodium than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.9 times more Manganese and 1.9 times more Phosphorus than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Ground Mace Spices have more Omega 3 and 12.3 times more Omega 6 than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 2.7 times more Saturated Fat than Ground Mace Spices.
• Both Ground Mace Spices and Ground Nutmeg Spices have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Ground Mace Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.