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Comparing Nutrients in 5 ounces CardamomVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cardamom
11%
16%
73%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

15.2%441kcal
Energy
28.5%828kcal
441 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.8%9.5g
Fat
75%73g
9.5 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
19.7%6.3g
0.96 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.6%0.17g
Omega 3
5.3%0.085g
0.17 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g
Omega 6
192%32.7g
0.44 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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74.7%97g
Carbohydrate
22%28.3g
97 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.54g
NA gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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104%39.7g
Fiber
32%12g
39.7 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.2%15.3g
Protein
52.6%29.5g
15.3 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
0 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.4%0.28mg
Vitamin B1
175%2.1mg
Thiamine
0.28 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.26 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.76%1.56mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
1.56 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B6
147%1.9mg
Pyridoxine
0.33 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
80.4%322μg
Folates and Folic Acid
NA μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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33%29.8mg
Vitamin C
2.2%2mg
Ascorbic acid
29.8 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
332%50mg
Tocopherols and Tocotrienols
NA mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

54.3%543mg
Calcium
11%111mg
543 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60.3%0.54mg
Copper
283%2.55mg
0.54 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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248%20mg
Iron
93%7.44mg
20 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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77.3%325mg
Magnesium
110%461mg
325 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1726%39.7mg
Manganese
120%2.76mg
39.7 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36%252mg
Phosphorus
134%936mg
252 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46.7%1586mg
Potassium
27%914mg
1586 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
137%75μg
NA μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.7%25.5mg
Sodium
0.85%12.8mg
25.5 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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96%10.6mg
Zinc
64.4%7.1mg
10.6 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%11.7g
Water
0.18%6.7g
11.7 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cardamom vs Sunflower Seeds:
Comparing minerals per 5 ounces for Cardamom vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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