Comparing Nutrients in 7 ounces Cardamom VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Cardamom	Caraway Seed	Recommended Dietary Allowance
Energy	21.3% 617kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	198% 75.4g	38g per day for Men 19-50 years
Protein	38% 21.4g	70% 39.2g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	55% 0.71mg	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	4.96% 20μg	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	46.3% 41.7mg	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	33% 4.96mg	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	Caraway Seed	Recommended Dietary Allowance
Calcium	76% 760mg	137% 1367mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	201% 1.8mg	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	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	112% 2.58mg	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	161% 1127mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	NA	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cardamom vs Caraway Seed:

• Caraway Seed Spices contain more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices and Caraway Seed Spices have similar amounts of Vitamin C per 7 oz.
• Both Cardamom Spices as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardamom vs Caraway Seed:

• Cardamom Spices have 21.5 times more Manganese and 1.4 times more Zinc than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.8 times more Calcium, 2.4 times more Copper and 3.2 times more Phosphorus than Cardamom Spices.
• Both Cardamom Spices and Caraway Seed Spices have similar amounts of Iron, Magnesium, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cardamom Spices have 1.4 times more Carbohydrate than Caraway Seed Spices.
• While Caraway Seed Spices contain 2.2 times more Fat, 10.1 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cardamom Spices.
• Both Cardamom Spices and Caraway Seed Spices have similar amounts of Energy, Saturated Fat and Omega 3 per 7 oz.
• Both Cardamom Spices as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.