Comparing Nutrients in 5 ounces Sunflower Seeds VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cardamom	11%	16%	73%

Macro Nutrients

	Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Energy	28.5% 828kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	74.7% 97g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	104% 39.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	25% 0.33mg	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	80.4% 322μg	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	2.2% 2mg	33% 29.8mg	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	332% 50mg	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

	Sunflower Seeds	Cardamom	Recommended Dietary Allowance
Calcium	11% 111mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	60.3% 0.54mg	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	93% 7.44mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	1726% 39.7mg	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	134% 936mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cardamom:

• Dried Sunflower Seed Kernels have 7.5 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3 and 5.8 times more Vitamin B6 than Cardamom Spices.
• While Cardamom Spices contain 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cardamom:

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 1.4 times more Magnesium and 3.7 times more Phosphorus than Cardamom Spices.
• While Cardamom Spices contain 4.9 times more Calcium, 2.7 times more Iron, 14.4 times more Manganese, 1.7 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 7.7 times more Fat, 6.6 times more Saturated Fat, 74.4 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 2 times more Omega 3, 3.4 times more Carbohydrate and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.