Comparing Nutrients in 500 calories Cardamom VS Dried Coriander Leaf

Weight per 500 calories

• Cardamom: 161g
• Dried Coriander Leaf: 179g

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

Discover which food has more nutrients per 500 calories - Cardamom or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	3.46% 0.59g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	118% 45g	49% 18.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	120% 19mg	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	28.4% 0.37mg	84% 1.1mg	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	123% 491μg	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	1128% 1016mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2030% 2436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	61.6% 616mg	223% 2233mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	356% 3.2mg	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	951% 76mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	296% 1244mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	495% 11.4mg	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	123% 862mg	700mg per day for Men 19-50 years
Potassium	53% 1799mg	235% 8004mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	77% 8.46mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.35% 13g	3700g per day for Men 19-50 years

Cardamom VS Dried Coriander Leaf Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cardamom or Dried Coriander Leaf?

Lets compare vitamin content per 500 calories of Cardamom vs Dried Coriander Leaf:

• 500 kcal of Dried Coriander Leaf Spices contain more Vitamin A, 7 times more Vitamin B1, 9.2 times more Vitamin B2, 10.8 times more Vitamin B3, 3 times more Vitamin B6 and 30.1 times more Vitamin C than Cardamom Spices.
• 500 calories of Cardamom have insufficient amounts of Vitamin A
• Both Cardamom Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cardamom vs Dried Coriander Leaf:

• 500 calories of Cardamom have 4 times more Manganese and 1.4 times more Zinc than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 3.6 times more Calcium, 5.2 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 4.4 times more Potassium and 13.1 times more Sodium than Cardamom Spices.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cardamom have 1.3 times more Fat, more Omega 3 and 2.4 times more Fiber than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 2.3 times more Protein than Cardamom Spices.
• Both Cardamom and Dried Coriander Leaf offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Cardamom Spices as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in 500 calories.