Comparing Nutrients in 7 ounces Cardamom VS Chili Powder

Macros Ratio

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

Macro Nutrients

	Cardamom	Chili Powder	Recommended Dietary Allowance
Energy	21.3% 617kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	87.2% 15g	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	19.7% 14.3g	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	11.7% 8.5g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	146% 55.6g	182% 69g	38g per day for Men 19-50 years
Protein	38% 21.4g	47.7% 26.7g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	143% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	320% 4.16mg	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	14% 55.6μg	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	1.54% 1.4mg	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	505% 75.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Chili Powder	Recommended Dietary Allowance
Calcium	76% 760mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	220% 2mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	70.4% 296mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	147% 3.37mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	NA	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	379% 5689mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.58% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cardamom vs Chili Powder:

• Cardamom Spices have 30 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 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 Spices.
• Both Cardamom Spices as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardamom vs Chili Powder:

• Cardamom Spices have 1.5 times more Magnesium, 16.5 times more Manganese and 1.7 times more Zinc than Chili Powder Spices.
• While Chili Powder Spices contain 2.6 times more Copper, 1.7 times more Phosphorus, 1.7 times more Potassium and 159.3 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Chili Powder Spices have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cardamom Spices have 1.4 times more Carbohydrate than Chili Powder Spices.
• While Chili Powder Spices contain 2.1 times more Fat, 3.6 times more Saturated Fat, 4.4 times more Omega 3, 24.1 times more Omega 6 and 1.3 times more Protein than Cardamom Spices.
• Both Cardamom Spices and Chili Powder Spices have similar amounts of Energy and Fiber per 7 oz.
• Both Cardamom Spices as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.