Comparing Nutrients in 100 grams Cardamom VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Energy	10.7% 311kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.08% 0.35g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.26% 0.044g	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	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	3% 2.17g	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	1.53% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	73.7% 28g	140% 53g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.16% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	12% 0.16mg	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	1.5% 6μg	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	4.22% 3.8mg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Ground Cinnamon	Recommended Dietary Allowance
Calcium	38.3% 383mg	100% 1002mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	37.7% 0.34mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	1217% 28mg	759% 17.5mg	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	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	33% 1119mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	68% 7.47mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cardamom vs Ground Cinnamon:

• Cardamom Spices have 9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.5 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Vitamin B3 per 100 g.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cardamom vs Ground Cinnamon:

• Cardamom Spices have 1.7 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Sodium and 4.1 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.6 times more Calcium than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cardamom Spices have 1.3 times more Energy, 5.4 times more Fat, 2 times more Saturated Fat, 10.9 times more Omega 3, 7 times more Omega 6 and 2.7 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.9 times more Fiber than Cardamom Spices.
• Both Cardamom Spices and Ground Cinnamon Spices have similar amounts of Carbohydrate per 100 g.
• Both Cardamom Spices as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.