Comparing Nutrients in 1 kilogram Almond Flour VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Cardamom	11%	16%	73%

Macro Nutrients

	Almond Flour	Cardamom	Recommended Dietary Allowance
Energy	NA	107% 3110kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	NA	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	NA	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	527% 685g	130g per day for Men 19-50 years
Sugars	NA	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	244% 93g	737% 280g	38g per day for Men 19-50 years
Protein	468% 262g	192% 108g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Cardamom	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	69% 11mg	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	77% 1mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	233% 210mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Cardamom	Recommended Dietary Allowance
Calcium	232% 2320mg	383% 3830mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	426% 3.83mg	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	403% 32.2mg	1746% 140mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	12174% 280mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	329% 11190mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	679% 74.7mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	2.24% 82.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Cardamom per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Cardamom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Cardamom:

• 1 kilogram of Almond Flour has 4.1 times more Vitamin B2 and 3.6 times more Vitamin B3 than Cardamom.
• While 1 kg of Cardamom Spices contains 1.8 times more Vitamin B1 and 2.3 times more Vitamin B6 than Almond Flour.

Comparing minerals per 1 kilogram for Almond Flour vs Cardamom:

• 1 kilogram of Almond Flour has 2.5 times more Copper and 2.9 times more Phosphorus than Cardamom.
• While 1 kg of Cardamom Spices contains 1.7 times more Calcium, 4.3 times more Iron, 15.5 times more Manganese, 1.7 times more Potassium and 2.7 times more Zinc than Almond Flour.
• Both Almond Flour and Cardamom contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 7.5 times more Fat and 2.4 times more Protein than Cardamom.
• While 1 kg of Cardamom Spices contains 4.2 times more Carbohydrate and 3 times more Fiber than Almond Flour.