Comparing Nutrients in 100 grams Roasted Almonds VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cardamom	11%	16%	73%

Macro Nutrients

	Roasted Almonds	Cardamom	Recommended Dietary Allowance
Energy	20.6% 598kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	NA	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	37.4% 21g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cardamom	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17.7% 0.23mg	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	13.8% 55μg	NA	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	0% 0mg	23.3% 21mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cardamom	Recommended Dietary Allowance
Calcium	27% 268mg	38.3% 383mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	42.6% 0.38mg	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	46.6% 3.73mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1217% 28mg	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	67.3% 471mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	33% 1119mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	68% 7.47mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.22% 8.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Cardamom:

• Dry Roasted Almonds have 6.6 times more Vitamin B2 and 3.3 times more Vitamin B3 than Cardamom Spices.
• While Cardamom Spices contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Cardamom:

• Dry Roasted Almonds have 2.9 times more Copper, 1.2 times more Magnesium and 2.6 times more Phosphorus than Cardamom Spices.
• While Cardamom Spices contain 1.4 times more Calcium, 3.7 times more Iron, 12.5 times more Manganese, 1.6 times more Potassium, 6 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.9 times more Energy, 7.8 times more Fat, 6 times more Saturated Fat, 41.8 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 12 times more Omega 3, 3.3 times more Carbohydrate and 2.6 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.