Comparing Nutrients in 500 calories Cardamom VS Ground Cinnamon

Weight per 500 calories

• Cardamom: 161g
• Ground Cinnamon: 202g

Cardamom has 1.3 times more energy per 100g than Ground Cinnamon. It has high energy density when compared to other foods. Ground Cinnamon Spices having above average energy density.

Which food has more nutrients per 500 calories - Cardamom or Ground Cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	0.52% 0.089g	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	125% 163g	130g per day for Men 19-50 years
Sugars	NA	6.06% 4.4g	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	3.1% 2.25g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	118% 45g	283% 107g	38g per day for Men 19-50 years
Protein	31% 17.3g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.37% 30.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	24.6% 0.32mg	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	3.04% 12μg	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	8.55% 7.7mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Calcium	61.6% 616mg	203% 2028mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	76.2% 0.69mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	1537% 35.4mg	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	41% 286mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	53% 1799mg	25.7% 872mg	3400mg per day for Men 19-50 years
Selenium	NA	11.4% 6.28μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	1.35% 20.2mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cardamom vs Ground Cinnamon:

• Cardamom Spices have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2 and 4.4 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.5 times more Vitamin B3 than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Vitamin B6 per 500 kcal.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cardamom vs Ground Cinnamon:

• Cardamom Spices have 1.3 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.3 times more Calcium than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cardamom Spices have 4.3 times more Fat, 8.7 times more Omega 3 and 2.1 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.5 times more Carbohydrate and 2.4 times more Fiber than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Energy per 500 kcal.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.