Comparing Nutrients in 5 ounces Cardamom VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Energy	15.2% 441kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.37% 0.062g	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	88% 114g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	2.17% 1.57g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	104% 39.7g	198% 75.3g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	17.2% 0.22mg	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	2.13% 8.5μg	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	6% 5.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Calcium	54.3% 543mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	53.4% 0.48mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	1076% 24.8mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cardamom vs Ground Cinnamon:

• Cardamom Spices have 9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.5 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardamom vs Ground Cinnamon:

• Cardamom Spices have 1.7 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Sodium and 4.1 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.6 times more Calcium than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 1.3 times more Energy, 5.4 times more Fat, 2 times more Saturated Fat, 10.9 times more Omega 3, 7 times more Omega 6 and 2.7 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.9 times more Fiber than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Carbohydrate per 5 oz.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.