Comparing Nutrients in 14 ounces Cardamom VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Energy	42.6% 1234kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	8.43% 2.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	292% 111g	90% 34g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.5% 0.79mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	411% 5.34mg	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	NA	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Calcium	152% 1520mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	794% 7.14mg	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	693% 55.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4832% 111mg	336% 7.74mg	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	101% 706mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	270% 29.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cardamom vs Sunflower Seeds:

• Cardamom Spices have 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3 and 5.8 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cardamom vs Sunflower Seeds:

• Cardamom Spices have 4.9 times more Calcium, 2.7 times more Iron, 14.4 times more Manganese, 1.7 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper, 1.4 times more Magnesium and 3.7 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 14 ounces:

• Cardamom Spices have 2 times more Omega 3, 3.4 times more Carbohydrate and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 7.7 times more Fat, 6.6 times more Saturated Fat, 74.4 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.