Comparing Nutrients in 14 ounces Cardamom VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Chili Powder	14%	34%	52%

Macro Nutrients

	Cardamom	Chili Powder	Recommended Dietary Allowance
Energy	42.6% 1234kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	8.43% 2.7g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	152% 197g	130g per day for Men 19-50 years
Sugars	NA	39.4% 28.5g	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	23.5% 17g	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	% 8.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	292% 111g	363% 138g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	654% 5886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.5% 0.79mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.5% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	639% 8.3mg	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	27.8% 111μg	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	3.1% 2.78mg	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	1009% 151mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	350% 420μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Chili Powder	Recommended Dietary Allowance
Calcium	152% 1520mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	441% 3.97mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	4832% 111mg	293% 6.75mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	228% 7739mg	3400mg per day for Men 19-50 years
Selenium	NA	147% 81μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	759% 11379mg	1500mg per day for Men 19-50 years
Zinc	270% 29.6mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cardamom vs Chili Powder:

• Cardamom Spices have 30 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain more Vitamin A, 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 10.5 times more Vitamin B3 and 9.1 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cardamom vs Chili Powder:

• Cardamom Spices have 1.5 times more Magnesium, 16.5 times more Manganese and 1.7 times more Zinc than Chili Powder Spices.
• While Chili Powder Spices contain 2.6 times more Copper, 1.7 times more Phosphorus, 1.7 times more Potassium and 159.3 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Chili Powder Spices have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cardamom Spices have 1.4 times more Carbohydrate than Chili Powder Spices.
• While Chili Powder Spices contain 2.1 times more Fat, 3.6 times more Saturated Fat, 4.4 times more Omega 3, 24.1 times more Omega 6 and 1.3 times more Protein than Cardamom Spices.
• Both Cardamom Spices and Chili Powder Spices have similar amounts of Energy and Fiber per 14 oz.
• Both Cardamom Spices as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.