Comparing Nutrients in 7 ounces Cardamom VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cardamom	Cauliflower	Recommended Dietary Allowance
Energy	21.3% 617kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	146% 55.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	38% 21.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	28% 0.37mg	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	28.3% 113μg	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	46.3% 41.7mg	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Cauliflower	Recommended Dietary Allowance
Calcium	76% 760mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	347% 27.7mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	13.4% 0.31mg	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	50.5% 353mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cardamom versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cardamom vs Cauliflower:

• 7 ounces of Cardamom have 4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.3 times more Vitamin C than Cardamom Spices.
• Both Cardamom Spices as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardamom vs Cauliflower:

• 7 ounces of Cardamom have 17.4 times more Calcium, 9.8 times more Copper, 33.3 times more Iron, 15.3 times more Magnesium, 180.6 times more Manganese, 4 times more Phosphorus, 3.7 times more Potassium and 27.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Sodium and 11.1 times more Water than Cardamom Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cardamom have 12.4 times more Energy, 23.9 times more Fat, 5.2 times more Saturated Fat, 8 times more Omega 3, 13.8 times more Carbohydrate, 14 times more Fiber and 5.6 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Cardamom Spices as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.