Comparing Nutrients in 300 calories Cardamom VS Celery Seed

Weight per 300 calories

• Cardamom: 97g
• Celery Seed: 76.5g

Celery Seed Spices have 1.3 times more energy per unit of mass than Cardamom Spices, which is high in comparison to other foods. Cardamom having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Celery Seed	16%	49%	35%

Macro Nutrients

	Cardamom	Celery Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.66% 6.46g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	7.23% 0.12g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	0.71% 0.51g	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	23.8% 9.03g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Celery Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	14.6% 2.34mg	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	17% 0.22mg	52.4% 0.68mg	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	1.9% 7.65μg	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	14.5% 13mg	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	5.46% 0.82mg	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	Celery Seed	Recommended Dietary Allowance
Calcium	37% 369mg	135% 1352mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	116% 1.05mg	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	430% 34.4mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	80% 337mg	420mg per day for Men 19-50 years
Manganese	1174% 27mg	252% 5.8mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	31.7% 1079mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.26μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.12% 4.62g	3700g per day for Men 19-50 years

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

• Cardamom Spices have 1.5 times more Vitamin C than Celery Seed Spices.
• While Celery Seed Spices contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cardamom vs Celery Seed:

• Cardamom Spices have 4.7 times more Manganese and 1.4 times more Zinc than Celery Seed Spices.
• While Celery Seed Spices contain 3.7 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus and 7.1 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Celery Seed Spices have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cardamom Spices have 2.1 times more Carbohydrate and 3 times more Fiber than Celery Seed Spices.
• While Celery Seed Spices contain 3 times more Fat, 2.6 times more Saturated Fat, 1.3 times more Omega 3, 9 times more Omega 6 and 1.3 times more Protein than Cardamom Spices.
• Both Cardamom Spices and Celery Seed Spices have similar amounts of Energy per 300 kcal.
• Both Cardamom Spices as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.