Comparing Nutrients in 5 ounces Cardamom VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	15.2% 441kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.51% 0.16g	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	2.73% 0.46g	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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Dried Coriander Leaf	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	95% 15mg	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	66.5% 0.86mg	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	893% 803mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	54.3% 543mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	281% 2.53mg	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	752% 60mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	392% 9mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	186% 6330mg	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	20% 299mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Dried Coriander Leaf per 5 oz

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

Lets compare vitamin content per 5 ounces of Cardamom vs Dried Coriander Leaf:

• 5 oz of Dried Coriander Leaf Spices contain more Vitamin A, 6.3 times more Vitamin B1, 8.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 27 times more Vitamin C than Cardamom Spices.
• 5 ounces of Cardamom have insufficient amounts of Vitamin A
• Both Cardamom Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cardamom vs Dried Coriander Leaf:

• 5 ounces of Cardamom have 4.4 times more Manganese and 1.6 times more Zinc than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain 3.3 times more Calcium, 4.7 times more Copper, 3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 11.7 times more Sodium than Cardamom Spices.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cardamom have 1.4 times more Fat, 5.9 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Fiber than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain 2 times more Protein than Cardamom Spices.
• Both Cardamom and Dried Coriander Leaf offer comparable quantities of Energy per five ounces.
• 5 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Cardamom Spices as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in five ounces.