Comparing Nutrients in 100 grams Ground Mustard Seed VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Energy	17.5% 508kcal	18% 525kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.2g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	81% 26g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	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	21.6% 28g	38% 49.3g	130g per day for Men 19-50 years
Sugars	9.37% 6.8g	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	0.028% 0.02g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	32% 12g	54.7% 21g	38g per day for Men 19-50 years
Protein	46.6% 26g	10.4% 5.84g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	40.5% 162μg	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	7.9% 7.1mg	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	34% 5.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Ground Nutmeg	Recommended Dietary Allowance
Calcium	26.6% 266mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	71.7% 0.65mg	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	115% 9.2mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	118% 828mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	378% 208μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.1mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	0.14% 5.27g	0.17% 6.23g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Ground Mustard Seed Spices have 1.4 times more Calcium, 3 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 130.1 times more Selenium and 2.8 times more Zinc than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 1.6 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Manganese and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Ground Mustard Seed Spices have more Omega 3, 16.9 times more Omega 6, 2.3 times more Sugars and 4.5 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 13 times more Saturated Fat, 1.8 times more Carbohydrate and 1.7 times more Fiber than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Ground Nutmeg Spices have similar amounts of Energy and Fat per 100 g.
• Both Ground Mustard Seed Spices as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.