Comparing Nutrients in 100 grams Caraway Seed VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Cardamom	11%	16%	73%

Macro Nutrients

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Energy	11.5% 333kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	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	38.4% 50g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	100% 38g	73.7% 28g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	6.9% 1.1mg	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	27.7% 0.36mg	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	2.5% 10μg	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	23.3% 21mg	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	16.7% 2.5mg	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

	Caraway Seed	Cardamom	Recommended Dietary Allowance
Calcium	69% 689mg	38.3% 383mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	203% 16.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	81% 568mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	39.7% 1351mg	33% 1119mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	68% 7.47mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.22% 8.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Caraway Seed vs Cardamom:

• Caraway Seed Spices have more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cardamom Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Vitamin C per 100 g.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Caraway Seed vs Cardamom:

• Caraway Seed Spices have 1.8 times more Calcium, 2.4 times more Copper, 3.2 times more Phosphorus and 1.2 times more Potassium than Cardamom Spices.
• While Cardamom Spices contain 21.5 times more Manganese and 1.4 times more Zinc than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Iron, Magnesium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Caraway Seed Spices have 2.2 times more Fat, 1.3 times more Omega 3, 10.1 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Cardamom Spices.
• While Cardamom Spices contain 1.4 times more Carbohydrate than Caraway Seed Spices.
• Both Caraway Seed Spices and Cardamom Spices have similar amounts of Energy and Saturated Fat per 100 g.
• Both Caraway Seed Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.