Comparing Nutrients in 5 ounces Cardamom VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Curry Powder	14%	31%	55%

Macro Nutrients

	Cardamom	Curry Powder	Recommended Dietary Allowance
Energy	15.2% 441kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	23.2% 3.95g	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	61% 79g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	1.54% 1.1g	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	% 0.88g	g per day for Men 19-50 years
Fiber	104% 39.7g	198% 75.4g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Curry Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	11.4% 0.15mg	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	20% 79.4μg	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	1.1% 0.99mg	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	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Curry Powder	Recommended Dietary Allowance
Calcium	54.3% 543mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	189% 1.7mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	512% 11.8mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Curry Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Cardamom vs Curry Powder:

• 5 ounces of Cardamom have 2.2 times more Vitamin B6 and 30 times more Vitamin C than Curry Powder.
• While 5 oz of Curry Powder Spice contain 3 times more Vitamin B3 than Cardamom Spices.
• Both Cardamom and Curry Powder provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Curry Powder have insufficient amounts of Vitamin C
• Both Cardamom Spices as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cardamom vs Curry Powder:

• 5 ounces of Cardamom have 3.4 times more Manganese and 1.6 times more Zinc than Curry Powder.
• While 5 oz of Curry Powder Spice contain 1.4 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus and 2.9 times more Sodium than Cardamom Spices.
• Both Cardamom and Curry Powder contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cardamom have 1.2 times more Carbohydrate than Curry Powder.
• While 5 oz of Curry Powder Spice contain 2.1 times more Fat, 2.4 times more Saturated Fat, 2.2 times more Omega 3, 9 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Cardamom Spices.
• Both Cardamom and Curry Powder offer comparable quantities of Energy per five ounces.
• 5 ounces of Cardamom provide inadequate amounts of Omega 6