Comparing Nutrients in 5 ounces Cardamom VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cardamom	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.2% 441kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	104% 39.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.3% 543mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Cardamom Spices have 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cardamom Spices have 4.4 times more Calcium, 3.3 times more Iron, 1.8 times more Magnesium, 13.5 times more Manganese, 2.3 times more Potassium, 6 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Copper and 6.4 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 1.5 times more Omega 3, 3 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 7.7 times more Fat, 10.4 times more Saturated Fat, 110.3 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.