Comparing Nutrients in 1 pound Cardamom VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.6% 1411kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.64% 3.1g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	334% 127g	132% 50.3g	38g per day for Men 19-50 years
Protein	87% 49g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	174% 1737mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	5522% 127mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	149% 5076mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	308% 34mg	218% 24mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 1.9 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 5.5 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 13.3 times more Manganese, 1.3 times more Potassium, 6 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper and 6.5 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 1 pound:

• Cardamom Spices have 1.7 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 7.4 times more Fat, 7.7 times more Saturated Fat, 105.7 times more Omega 6 and 1.8 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.