Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cardamom

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cardamom: 161g

Roasted Sunflower Seeds have 1.9 times more energy per 100g than Cardamom. It has very high energy density when compared to other foods. Cardamom Spices having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cardamom?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.93% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	84.7% 110g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	118% 45g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	28.4% 0.37mg	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	51% 204μg	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	1.34% 1.2mg	37.5% 33.8mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Calcium	6% 60mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	68.4% 0.62mg	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	41% 3.26mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	1957% 45mg	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	142% 992mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	53% 1799mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cardamom:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Cardamom Spices.
• While Cardamom Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cardamom:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper and 3.5 times more Phosphorus than Cardamom Spices.
• While Cardamom Spices contain 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.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Fat, 4.1 times more Saturated Fat and 56.5 times more Omega 6 than Cardamom Spices.
• While Cardamom Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cardamom Spices have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.