Comparing Nutrients in 300 calories CardamomVS Blanched Almonds

Weight per 300 calories

Cardamom

97g

Blanched Almonds

50.8g

Blanched Almonds have 1.9 times more energy per unit of mass than Cardamom Spices, which is very high in comparison to other foods. Cardamom having high energy density.

Which food has more nutrients per 300 calories - Cardamom or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cardamom

11%

16%

73%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Cardamomvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.66%6.46g

Fat

27.5%26.7g

6.46 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g

Saturated Fat

6.3%2g

0.66 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.23%0.12g

Omega 3

0.13%0.002g

0.12 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.76%0.3g

Omega 6

37%6.3g

0.3 gvs6.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66g

Carbohydrate

7.3%9.5g

66 gvs9.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.25%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.015g

NA gvs0.015 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.27g

NA gvs2.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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71%27g

Fiber

13.2%5.03g

27 gvs5.03 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.5%10.4g

Protein

19.4%11g

10.4 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cardamomvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg

Vitamin B1

8.1%0.097mg

Thiamine

0.19 mgvs0.097 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.5%0.18mg

Vitamin B2

28%0.36mg

Riboflavin

0.18 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.64%1.06mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.2%0.16mg

Pantothenic acid

NA mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.22 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

6.23%25μg

Folates and Folic Acid

NA μgvs25 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.5%20.3mg

Vitamin C

0%0mg

Ascorbic acid

20.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cardamomvs Blanched Almonds

37%369mg

Calcium

12%120mg

369 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41%0.37mg

Copper

58%0.52mg

0.37 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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168%13.5mg

Iron

21%1.67mg

13.5 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52.6%221mg

Magnesium

32.4%136mg

221 mgvs136 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1174%27mg

Manganese

40.6%0.93mg

27 mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.5%172mg

Phosphorus

35%245mg

172 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.7%1079mg

Potassium

9.86%335mg

1079 mgvs335 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.16%17.4mg

Sodium

0.64%9.66mg

17.4 mgvs9.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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65.5%7.2mg

Zinc

13.7%1.5mg

7.2 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8g

Water

0.062%2.3g

8 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cardamom vs Blanched Almonds:

Cardamom Spices have 2 times more Vitamin B1, 3.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cardamom Spices.
Both Cardamom Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cardamom vs Blanched Almonds:

Cardamom Spices have 3.1 times more Calcium, 8.1 times more Iron, 1.6 times more Magnesium, 28.9 times more Manganese, 3.2 times more Potassium and 4.8 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Copper and 1.4 times more Phosphorus than Cardamom Spices.

Comparison of macro-nutrients per 300 calories:

Cardamom Spices have 56.9 times more Omega 3, 7 times more Carbohydrate and 5.4 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 4.1 times more Fat, 3.1 times more Saturated Fat and 21 times more Omega 6 than Cardamom Spices.
Both Cardamom Spices and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Cardamom Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CardamomVS Celery SeedBlanched AlmondsVS Celery SeedCardamomVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories CardamomVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cardamom or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: