Comparing Nutrients in 500 calories Cardamom VS Almonds

Weight per 500 calories

• Cardamom: 161g
• Almonds: 86.4g

Almonds 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 500 calories - Cardamom or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Cardamom	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	118% 45g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	37.5% 33.8mg	0% 0mg	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	148% 22mg	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	Almonds	Recommended Dietary Allowance
Calcium	61.6% 616mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	99% 0.89mg	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	281% 22.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41% 286mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	53% 1799mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cardamom vs Almonds:

• Cardamom Spices have 1.8 times more Vitamin B1, 3.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Cardamom Spices.
• Both Cardamom Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cardamom vs Almonds:

• Cardamom Spices have 2.7 times more Calcium, 7 times more Iron, 1.6 times more Magnesium, 23.9 times more Manganese, 2.8 times more Potassium and 4.5 times more Zinc than Almonds.
• While Almonds contain 1.4 times more Copper and 1.5 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 500 calories:

• Cardamom Spices have 74.5 times more Omega 3, 5.9 times more Carbohydrate and 4.2 times more Fiber than Almonds.
• While Almonds contain 4 times more Fat, 3 times more Saturated Fat and 21.4 times more Omega 6 than Cardamom Spices.
• Both Cardamom Spices and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cardamom Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.