Comparing Nutrients in 7 ounces Cardamom VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	21.3% 617kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	38% 21.4g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	133% 21.2mg	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	93% 1.2mg	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	136% 544μg	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	1250% 1125mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	76% 760mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	394% 3.54mg	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	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	548% 12.6mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Dried Coriander Leaf per 7 oz

Compare the macro and micronutrient content in 7 oz of Cardamom versus 7 oz of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cardamom vs Dried Coriander Leaf:

• 7 oz of Dried Coriander Leaf Spices contain more Vitamin A, 6.3 times more Vitamin B1, 8.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 27 times more Vitamin C than Cardamom Spices.
• 7 ounces of Cardamom have insufficient amounts of Vitamin A
• Both Cardamom Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardamom vs Dried Coriander Leaf:

• 7 ounces of Cardamom have 4.4 times more Manganese and 1.6 times more Zinc than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 3.3 times more Calcium, 4.7 times more Copper, 3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 11.7 times more Sodium than Cardamom Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cardamom have 1.4 times more Fat, 5.9 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Fiber than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 2 times more Protein than Cardamom Spices.
• Both Cardamom and Dried Coriander Leaf offer comparable quantities of Energy per seven ounces.
• 7 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Cardamom Spices as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in seven ounces.