Comparing Nutrients in 5 ounces Chili Powder VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Cardamom	11%	16%	73%

Macro Nutrients

	Chili Powder	Cardamom	Recommended Dietary Allowance
Energy	13.8% 400kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	47.2% 0.76g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	74.7% 97g	130g per day for Men 19-50 years
Sugars	14% 10g	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	8.4% 6.1g	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	% 3.03g	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	NA	g per day for Men 19-50 years
Fiber	130% 49.3g	104% 39.7g	38g per day for Men 19-50 years
Protein	34% 19g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Cardamom	Recommended Dietary Allowance
Vitamin A	234% 2102μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	25% 0.33mg	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	9.92% 39.7μg	NA	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	1.1% 0.99mg	33% 29.8mg	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	360% 54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Cardamom	Recommended Dietary Allowance
Calcium	46.8% 468mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	60.3% 0.54mg	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	307% 24.5mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	1726% 39.7mg	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	60.7% 425mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	NA	55μg per day for Men 19-50 years
Sodium	271% 4064mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chili Powder VS Cardamom per 5 oz

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

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

• 5 ounces of Chili Powder have more Vitamin A, 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 10.5 times more Vitamin B3 and 9.1 times more Vitamin B6 than Cardamom.
• While 5 oz of Cardamom Spices contain 30 times more Vitamin C than Chili Powder Spices.
• 5 ounces of Chili Powder have insufficient amounts of Vitamin C
• 5 ounces of Cardamom have insufficient amounts of Vitamin A
• Both Chili Powder Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chili Powder vs Cardamom:

• 5 ounces of Chili Powder have 2.6 times more Copper, 1.2 times more Iron, 1.7 times more Phosphorus, 1.7 times more Potassium and 159.3 times more Sodium than Cardamom.
• While 5 oz of Cardamom Spices contain 1.5 times more Magnesium, 16.5 times more Manganese and 1.7 times more Zinc than Chili Powder Spices.
• Both Chili Powder and Cardamom contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chili Powder have 2.1 times more Fat, 3.6 times more Saturated Fat, 4.4 times more Omega 3, 24.1 times more Omega 6, 1.2 times more Fiber and 1.3 times more Protein than Cardamom.
• While 5 oz of Cardamom Spices contain 1.4 times more Carbohydrate than Chili Powder Spices.
• Both Chili Powder and Cardamom offer comparable quantities of Energy per five ounces.
• 5 ounces of Cardamom provide inadequate amounts of Omega 6