Comparing Nutrients in 5 ounces Cardamom VS Caraway Seed

Macros Ratio

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

Macro Nutrients

	Cardamom	Caraway Seed	Recommended Dietary Allowance
Energy	15.2% 441kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	26% 4.43g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	142% 54g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	32% 5.1mg	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	25% 0.33mg	39.3% 0.51mg	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	3.54% 14μg	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	NA	23.6% 3.54mg	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	Caraway Seed	Recommended Dietary Allowance
Calcium	54.3% 543mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	143% 1.3mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	80% 1.84mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Caraway Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Cardamom versus 5 oz of Caraway Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Caraway Seed Spices contain 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 Cardamom and Caraway Seed provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cardamom have insufficient amounts of Vitamin A
• Both Cardamom Spices as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cardamom vs Caraway Seed:

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cardamom have 1.4 times more Carbohydrate than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 2.2 times more Fat, 10.1 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cardamom Spices.
• Both Cardamom and Caraway Seed offer comparable quantities of Energy and Omega 3 per five ounces.
• 5 ounces of Cardamom provide inadequate amounts of Omega 6