Comparing Nutrients in 300 calories Cardamom VS Roasted Sunflower Seeds

Weight per 300 calories

• Cardamom: 97g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Cardamom Spices, which is very high in comparison to other foods. Cardamom having high energy density.

Which food has more nutrients per 300 calories - Cardamom or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.66% 6.46g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	7.23% 0.12g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	71% 27g	15% 5.72g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17.8% 9.96g	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	16% 0.19mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32% 0.41mg	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	30.5% 122μg	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	22.5% 20.3mg	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 369mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	105% 0.94mg	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	168% 13.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	1174% 27mg	47.3% 1.1mg	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	24.5% 172mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	31.7% 1079mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.4mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 28.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B3 and 1.9 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 300 kcal.

Comparing minerals per 300 calories for Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 10.2 times more Calcium, 6.9 times more Iron, 3.3 times more Magnesium, 24.8 times more Manganese, 2.5 times more Potassium and 2.6 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Copper and 3.5 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 300 calories:

• Cardamom Spices have 3.3 times more Omega 3, 5.3 times more Carbohydrate and 4.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Fat, 4.1 times more Saturated Fat and 56.5 times more Omega 6 than Cardamom Spices.
• Both Cardamom Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.