Comparing Nutrients in 5 ounces Cardamom VS Dried Chervil Spices

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Cardamom	Dried Chervil Spices	Recommended Dietary Allowance
Energy	15.2% 441kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	15% 2.55g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	42% 16g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	48% 7.65mg	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	101% 1.3mg	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	97% 388μg	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	78.7% 71mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	54.3% 543mg	191% 1908mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	69.3% 0.62mg	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	566% 45.3mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	129% 2.98mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	198% 6719mg	3400mg per day for Men 19-50 years
Selenium	NA	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.28% 10.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cardamom vs Dried Chervil Spices:

• Dried Chervil Spices contain more Vitamin A, 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.9 times more Vitamin B3, 4 times more Vitamin B6 and 2.4 times more Vitamin C than Cardamom Spices.
• Both Cardamom Spices as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardamom vs Dried Chervil Spices:

• Cardamom Spices have 1.8 times more Magnesium and 13.3 times more Manganese than Dried Chervil Spices.
• While Dried Chervil Spices contain 3.5 times more Calcium, 2.3 times more Iron, 2.5 times more Phosphorus, 4.2 times more Potassium and 4.6 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Dried Chervil Spices have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 1.3 times more Energy, 1.7 times more Fat, 4 times more Saturated Fat, more Omega 3, 1.4 times more Carbohydrate and 2.5 times more Fiber than Dried Chervil Spices.
• While Dried Chervil Spices contain 5.8 times more Omega 6 and 2.2 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dried Chervil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.