Comparing Nutrients in 7 ounces Cardamom VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.3% 617kcal	40% 1155kcal	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	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	146% 55.6g	58% 22g	38g per day for Men 19-50 years
Protein	38% 21.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Roasted Sunflower Seeds	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	76% 760mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 1.9 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardamom vs Roasted Sunflower Seeds:

• Cardamom Spices have 5.5 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 13.3 times more Manganese, 1.3 times more Potassium, 6 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper and 6.5 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 7 ounces:

• Cardamom Spices have 1.7 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 7.4 times more Fat, 7.7 times more Saturated Fat, 105.7 times more Omega 6 and 1.8 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.