Comparing Nutrients in 500 calories Caraway Seed VS Cardamom

Weight per 500 calories

• Caraway Seed: 150g
• Cardamom: 161g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	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	57.6% 75g	84.7% 110g	130g per day for Men 19-50 years
Sugars	1.33% 0.96g	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	150% 57g	118% 45g	38g per day for Men 19-50 years
Protein	53% 29.7g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.8% 0.57mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	11% 1.77mg	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	41.6% 0.54mg	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	3.75% 15μg	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	35% 31.5mg	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	25% 3.75mg	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	103% 1035mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	305% 24.4mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	122% 853mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	53% 1799mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Caraway Seed Spices 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.