Comparing Nutrients in 5 ounces Cardamom VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cardamom	Roasted Almonds	Recommended Dietary Allowance
Energy	15.2% 441kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	104% 39.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	15% 0.19mg	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	19.5% 78μg	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	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	54.3% 543mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	173% 1.56mg	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	248% 20mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	138% 3.16mg	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	36% 252mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cardamom vs Roasted Almonds:

• Cardamom Spices have 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Vitamin B2 and 3.3 times more Vitamin B3 than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardamom vs Roasted Almonds:

• Cardamom Spices have 1.4 times more Calcium, 3.7 times more Iron, 12.5 times more Manganese, 1.6 times more Potassium, 6 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Copper and 2.6 times more Phosphorus than Cardamom Spices.
• Both Cardamom Spices and Dry Roasted Almonds have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 12 times more Omega 3, 3.3 times more Carbohydrate and 2.6 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 7.8 times more Fat, 6 times more Saturated Fat, 41.8 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.