Comparing Nutrients in 1 kilogram 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	107% 3110kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	737% 280g	226% 86g	38g per day for Men 19-50 years
Protein	192% 108g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	1035% 13.5mg	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	568% 2270μg	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	233% 210mg	15.6% 14mg	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	2345% 352mg	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	383% 3830mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	2000% 18mg	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	1746% 140mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	12174% 280mg	848% 19.5mg	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	254% 1780mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	329% 11190mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	679% 74.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.24% 82.8g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.