Comparing Nutrients in 5 ounces Cardamom VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Energy	15.2% 441kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	22% 3.77g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	104% 39.7g	126% 48g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	42.6% 0.55mg	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	8.86% 35.4μg	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	0.31% 0.28mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cloves	Recommended Dietary Allowance
Calcium	54.3% 543mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	58% 0.52mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	3706% 85.2mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	NA	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.38% 14g	3700g per day for Men 19-50 years

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

• Cardamom Spices have 1.3 times more Vitamin B1 and 105 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices and Ground Cloves Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Cardamom Spices as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardamom vs Ground Cloves:

• Cardamom Spices have 1.7 times more Phosphorus and 3.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.7 times more Calcium, 2.1 times more Manganese and 15.4 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Ground Cloves Spices have similar amounts of Copper, Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices have 1.8 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.9 times more Fat, 5.8 times more Saturated Fat, 4.9 times more Omega 3 and 8.6 times more Omega 6 than Cardamom Spices.
• Both Cardamom Spices and Ground Cloves Spices have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Cardamom Spices as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.