Comparing Nutrients in 300 calories Caraway Seed VS Cardamom

Weight per 300 calories

• Caraway Seed: 90g
• Cardamom: 97g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Caraway Seed or Cardamom?

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Cardamom	11%	16%	73%

Macro Nutrients

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	6.66% 6.46g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	8.45% 0.14g	7.23% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	51% 66g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	90% 34.2g	71% 27g	38g per day for Men 19-50 years
Protein	32% 18g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Vitamin A	1.8% 16.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	6.64% 1.06mg	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	25% 0.32mg	17% 0.22mg	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	2.25% 9μg	NA	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	21% 19mg	22.5% 20.3mg	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	15% 2.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Calcium	62% 621mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	41% 0.37mg	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	183% 14.6mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	1174% 27mg	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	73% 512mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	35.8% 1217mg	31.7% 1079mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	1.02% 15.3mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Caraway Seed vs Cardamom:

• Caraway Seed Spices have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cardamom Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Vitamin C per 300 kcal.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Caraway Seed vs Cardamom:

• Caraway Seed Spices have 1.7 times more Calcium, 2.2 times more Copper and 3 times more Phosphorus than Cardamom Spices.
• While Cardamom Spices contain 23.1 times more Manganese and 1.5 times more Zinc than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Caraway Seed Spices have 2 times more Fat, 9.4 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 1.5 times more Carbohydrate than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.