Comparing Nutrients in 14 ounces Cardamom VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Energy	42.6% 1234kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	53% 51.6g	97g per day for Men 19-50 years
Saturated Fat	8.43% 2.7g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	200% 260g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	5.86% 4.25g	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	% 4.52g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	292% 111g	354% 135g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.5% 0.79mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	119% 1.55mg	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	25% 99μg	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	0.88% 0.79mg	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	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	469% 563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Calcium	152% 1520mg	251% 2508mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	162% 1.46mg	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	587% 47mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	245% 1028mg	420mg per day for Men 19-50 years
Manganese	4832% 111mg	10376% 239mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	119% 4048mg	3400mg per day for Men 19-50 years
Selenium	NA	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	270% 29.6mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Ground Cloves per 14 oz

Compare the macro and micronutrient content in 14 oz of Cardamom versus 14 oz of Ground Cloves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cardamom vs Ground Cloves:

• 14 ounces of Cardamom have 1.3 times more Vitamin B1 and 105 times more Vitamin C than Ground Cloves.
• While 14 oz of Ground Cloves Spices contain 1.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom and Ground Cloves provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Ground Cloves have insufficient amounts of Vitamin C
• Both Cardamom Spices as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cardamom vs Ground Cloves:

• 14 ounces of Cardamom have 1.7 times more Phosphorus and 3.2 times more Zinc than Ground Cloves.
• While 14 oz of Ground Cloves Spices contain 1.7 times more Calcium, 2.1 times more Manganese and 15.4 times more Sodium than Cardamom Spices.
• Both Cardamom and Ground Cloves contain similar levels of Copper, Iron, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cardamom have 1.8 times more Protein than Ground Cloves.
• While 14 oz of Ground Cloves Spices contain 1.9 times more Fat, 5.8 times more Saturated Fat, 4.9 times more Omega 3 and 8.6 times more Omega 6 than Cardamom Spices.
• Both Cardamom and Ground Cloves offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cardamom provide inadequate amounts of Omega 6