Comparing Nutrients in 7 ounces Cardamom VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Energy	21.3% 617kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	5.94% 4.3g	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	3.04% 2.2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	146% 55.6g	277% 105g	38g per day for Men 19-50 years
Protein	38% 21.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	24% 0.31mg	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	2.98% 12μg	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	8.38% 7.54mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.6% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Calcium	76% 760mg	199% 1988mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	74.7% 0.67mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	1507% 34.7mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cardamom vs Ground Cinnamon:

• Cardamom Spices have 9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.5 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Vitamin B3 per 7 oz.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardamom vs Ground Cinnamon:

• Cardamom Spices have 1.7 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Sodium and 4.1 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.6 times more Calcium than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cardamom Spices have 1.3 times more Energy, 5.4 times more Fat, 2 times more Saturated Fat, 10.9 times more Omega 3, 7 times more Omega 6 and 2.7 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.9 times more Fiber than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Carbohydrate per 7 oz.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.