Comparing Nutrients in 100 grams Ground Nutmeg VS Dried Oregano Spices

Macros Ratio

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

Macro Nutrients

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Energy	18% 525kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	0% 0g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	53% 69g	130g per day for Men 19-50 years
Sugars	4.12% 3g	5.64% 4.1g	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	1.56% 1.13g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	54.7% 21g	112% 42.5g	38g per day for Men 19-50 years
Protein	10.4% 5.84g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	80.3% 1.04mg	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	59.3% 237μg	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	3.33% 3mg	2.56% 2.3mg	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	0% 0mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	18.4% 184mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	70.3% 0.63mg	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	38% 3.04mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	217% 5mg	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	30.4% 213mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.27% 9.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ground Nutmeg vs Dried Oregano Spices:

• Ground Nutmeg Spices have 2 times more Vitamin B1 and 1.3 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 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 Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Nutmeg vs Dried Oregano Spices:

• Ground Nutmeg Spices have 1.6 times more Copper and 1.4 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 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, 1.6 times more Sodium and 1.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 100 grams:

• Ground Nutmeg Spices have 2 times more Energy, 8.5 times more Fat and 16.7 times more Saturated Fat than Dried Oregano Spices.
• While Dried Oregano Spices contain 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 Spices.
• Both Ground Nutmeg Spices as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.