Comparing Nutrients in 100 grams Dried Oregano Spices VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Energy	9.14% 265kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	53% 69g	21.6% 28g	130g per day for Men 19-50 years
Sugars	5.64% 4.1g	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	1.56% 1.13g	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	% 1.9g	% 2.88g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 3.7g	g per day for Men 19-50 years
Fiber	112% 42.5g	32% 12g	38g per day for Men 19-50 years
Protein	16% 9g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	9.44% 85μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	59.3% 237μg	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	2.56% 2.3mg	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	122% 18.3mg	34% 5.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	518% 622μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	160% 1597mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	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	460% 36.8mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	217% 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	21% 148mg	118% 828mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	378% 208μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.93g	0.14% 5.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Ground Mustard Seed per 100 g

Compare the macro and micronutrient content in 100 g of Dried Oregano Spices versus 100 g of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Dried Oregano Spices have 42.5 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 3.6 times more Vitamin E and 115.1 times more Vitamin K than Ground Mustard Seed.
• While 100 g of Ground Mustard Seed Spices contain 4.5 times more Vitamin B1 and 3.1 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Ground Mustard Seed provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Dried Oregano Spices as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried Oregano Spices have 6 times more Calcium, 4 times more Iron, 2 times more Manganese and 1.7 times more Potassium than Ground Mustard Seed.
• While 100 g of Ground Mustard Seed Spices contain 1.4 times more Magnesium, 5.6 times more Phosphorus, 46.2 times more Selenium and 2.3 times more Zinc than Dried Oregano Spices.
• Both Dried Oregano Spices and Ground Mustard Seed contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Oregano Spices have 2.5 times more Carbohydrate and 3.5 times more Fiber than Ground Mustard Seed.
• While 100 g of Ground Mustard Seed Spices contain 1.9 times more Energy, 8.5 times more Fat, 1.3 times more Saturated Fat, 6.1 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Sugars and 2.9 times more Protein than Dried Oregano Spices.