Comparing Nutrients in 14 ounces Caraway Seed VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Cardamom	11%	16%	73%

Macro Nutrients

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Energy	45.6% 1322kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	209% 272g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	NA	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	397% 151g	292% 111g	38g per day for Men 19-50 years
Protein	140% 78.5g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	65.5% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	27.3% 4.37mg	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	110% 1.43mg	70.2% 0.91mg	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	9.92% 39.7μg	NA	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	93% 83.3mg	93% 83.3mg	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	66% 9.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Calcium	273% 2735mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	169% 1.52mg	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	805% 64.4mg	693% 55.4mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	4832% 111mg	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	322% 2254mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	270% 29.6mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Caraway Seed vs Cardamom:

• Caraway Seed Spices have more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cardamom Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Vitamin C per 14 oz.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Caraway Seed vs Cardamom:

• Caraway Seed Spices have 1.8 times more Calcium, 2.4 times more Copper, 3.2 times more Phosphorus and 1.2 times more Potassium than Cardamom Spices.
• While Cardamom Spices contain 21.5 times more Manganese and 1.4 times more Zinc than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Iron, Magnesium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Caraway Seed Spices have 2.2 times more Fat, 1.3 times more Omega 3, 10.1 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 1.4 times more Carbohydrate than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.