Comparing Nutrients in 1 pound 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	48.6% 1411kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	9.64% 3.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	334% 127g	103% 39g	38g per day for Men 19-50 years
Protein	87% 49g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	469% 6.1mg	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	257% 1030μg	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	106% 95mg	7.06% 6.35mg	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	1064% 160mg	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	174% 1737mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	907% 8.16mg	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	792% 63.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	5522% 127mg	385% 8.85mg	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	115% 807mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	149% 5076mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	308% 34mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.