Comparing Nutrients in 7 ounces Cardamom VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Cardamom	Almonds	Recommended Dietary Allowance
Energy	21.3% 617kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	146% 55.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	38% 21.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Almonds	Recommended Dietary Allowance
Calcium	76% 760mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	227% 2.05mg	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	347% 27.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Cardamom Spices have 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 6.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Cardamom Spices.
• Both Cardamom Spices and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Cardamom Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardamom vs Almonds:

• Cardamom Spices have 1.4 times more Calcium, 3.8 times more Iron, 12.8 times more Manganese, 1.5 times more Potassium, 18 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 2.7 times more Copper and 2.7 times more Phosphorus than Cardamom Spices.
• Both Cardamom Spices and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cardamom Spices have 40 times more Omega 3, 3.2 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• While Almonds contain 1.9 times more Energy, 7.5 times more Fat, 5.6 times more Saturated Fat, 39.8 times more Omega 6 and 2 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.