Comparing Nutrients in 100 calories Bay Leaf Spices VS Caraway Seed

Weight per 100 calories

• Bay Leaf Spices: 32g
• Caraway Seed: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Bay Leaf Spices or Caraway Seed?

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	4.5% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.19g	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	22% 8.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	4.34% 2.43g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Vitamin A	11% 99μg	0.6% 5.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.24% 0.003mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	8.75% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.77% 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	42.8% 0.56mg	8.3% 0.11mg	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	14.4% 57.5μg	0.75% 3μg	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	16.5% 15mg	7% 6.3mg	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	5% 0.75mg	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

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Calcium	26.6% 266mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	30.4% 0.27mg	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	172% 13.7mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.3mg	18.4% 77.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	17% 0.39mg	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	5.16% 36mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	1.63% 0.89μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.35mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.2mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.047% 1.74g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bay Leaf Spices vs Caraway Seed:

• Bay Leaf Spices have 18.3 times more Vitamin A, 5.1 times more Vitamin B6, 19.2 times more Vitamin B9 and 2.4 times more Vitamin C than Caraway Seed Spices.
• While Caraway Seed Spices contain 40 times more Vitamin B1 and 1.7 times more Vitamin B3 than Bay Leaf Spices.
• Both Bay Leaf Spices and Caraway Seed Spices have similar amounts of Vitamin B2 per 100 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Bay Leaf Spices vs Caraway Seed:

• Bay Leaf Spices have 1.3 times more Calcium, 2.8 times more Iron and 6.7 times more Manganese than Caraway Seed Spices.
• While Caraway Seed Spices contain 2.1 times more Copper, 2 times more Magnesium, 4.7 times more Phosphorus, 2.4 times more Potassium, 4.1 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.

Comparison of macro-nutrients per 100 calories:

• Bay Leaf Spices have 3.9 times more Saturated Fat, 7.4 times more Omega 3 and 1.6 times more Carbohydrate than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.6 times more Fat, 2.4 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and Caraway Seed Spices have similar amounts of Energy per 100 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.