Comparing Nutrients in 5 ounces Caraway Seed VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Cardamom	11%	16%	73%

Macro Nutrients

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Energy	16.3% 472kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.43g	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	54.4% 70.7g	74.7% 97g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	142% 54g	104% 39.7g	38g per day for Men 19-50 years
Protein	50% 28g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.3% 0.54mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	9.76% 1.56mg	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	39.3% 0.51mg	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	3.54% 14μg	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	33% 29.8mg	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	23.6% 3.54mg	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	98% 977mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	288% 23mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	115% 805mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Caraway Seed vs Cardamom:

• Caraway Seed Spices have more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cardamom Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Vitamin C per 5 oz.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Caraway Seed vs Cardamom:

• Caraway Seed Spices have 1.8 times more Calcium, 2.4 times more Copper, 3.2 times more Phosphorus and 1.2 times more Potassium than Cardamom Spices.
• While Cardamom Spices contain 21.5 times more Manganese and 1.4 times more Zinc than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Iron, Magnesium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Caraway Seed Spices have 2.2 times more Fat, 1.3 times more Omega 3, 10.1 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 1.4 times more Carbohydrate than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.