Comparing Nutrients in 5 ounces Cardamom VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.2% 441kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	104% 39.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Roasted Sunflower Seeds	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	87.7% 1.14mg	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	84% 336μg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.3% 543mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Cardamom Spices have 1.9 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 5.5 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 13.3 times more Manganese, 1.3 times more Potassium, 6 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper and 6.5 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 1.7 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 7.4 times more Fat, 7.7 times more Saturated Fat, 105.7 times more Omega 6 and 1.8 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.