Comparing Nutrients in 14 ounces Cardamom VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Energy	42.6% 1234kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	34.2% 33g	97g per day for Men 19-50 years
Saturated Fat	8.43% 2.7g	28.3% 9.05g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	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	292% 111g	275% 104g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.5% 0.79mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	49.7% 7.96mg	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	70.2% 0.91mg	531% 6.9mg	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	179% 714μg	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	93% 83.3mg	205% 185mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	152% 1520mg	331% 3310mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	183% 1.65mg	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	693% 55.4mg	2133% 171mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	4832% 111mg	1409% 32.4mg	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	101% 706mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	270% 29.6mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.58% 21.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cardamom vs Bay Leaf Spices:

• Cardamom Spices have 22 times more Vitamin B1 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B6 and 2.2 times more Vitamin C than Cardamom Spices.
• Both Cardamom Spices as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cardamom vs Bay Leaf Spices:

• Cardamom Spices have 1.9 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 2.2 times more Calcium, 3.1 times more Iron and 1.3 times more Sodium than Cardamom Spices.
• Both Cardamom Spices and Bay Leaf Spices have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cardamom Spices have 1.4 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 3.4 times more Saturated Fat, 8.8 times more Omega 3 and 4 times more Omega 6 than Cardamom Spices.
• Both Cardamom Spices and Bay Leaf Spices have similar amounts of Energy, Fat, Carbohydrate and Fiber per 14 oz.
• Both Cardamom Spices as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.