Comparing Nutrients in 7 ounces Cardamom VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cardamom	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21.3% 617kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	146% 55.6g	5.22% 2g	38g per day for Men 19-50 years
Protein	38% 21.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	76% 760mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cardamom versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cardamom vs Stewed Canned Tomatoes:

• 7 ounces of Cardamom have 4.3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B3, 13.5 times more Vitamin B6 and 2.7 times more Vitamin C than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Cardamom Spices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardamom vs Stewed Canned Tomatoes:

• 7 ounces of Cardamom have 11.3 times more Calcium, 3.4 times more Copper, 10.5 times more Iron, 19.1 times more Magnesium, 474.6 times more Manganese, 8.9 times more Phosphorus, 5.4 times more Potassium and 43.9 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 12.3 times more Sodium and 11.1 times more Water than Cardamom Spices.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cardamom have 12 times more Energy, 35.3 times more Fat, 26.2 times more Saturated Fat, 40 times more Omega 3, 11.1 times more Carbohydrate, 28 times more Fiber and 11.8 times more Protein than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cardamom Spices as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in seven ounces.