Comparing Nutrients in 100 grams Cardamom VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 311kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.3% 383mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	200% 1.8mg	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	175% 14mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	1217% 28mg	84.8% 1.95mg	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	25.4% 178mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	33% 1119mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	68% 7.47mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cardamom vs Sunflower Seeds:

• Cardamom Spices have 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3 and 5.8 times more Vitamin B6 than Cardamom Spices.
• Both Cardamom Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cardamom vs Sunflower Seeds:

• Cardamom Spices have 4.9 times more Calcium, 2.7 times more Iron, 14.4 times more Manganese, 1.7 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Copper, 1.4 times more Magnesium and 3.7 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 100 grams:

• Cardamom Spices have 2 times more Omega 3, 3.4 times more Carbohydrate and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 7.7 times more Fat, 6.6 times more Saturated Fat, 74.4 times more Omega 6 and 1.9 times more Protein than Cardamom Spices.
• Both Cardamom Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.