Comparing Nutrients in 1 kilogram Bay Leaf Spices VS Cardamom

Macros Ratio

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

Macro Nutrients

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Energy	108% 3130kcal	107% 3110kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	71.3% 23g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	656% 10.5g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	527% 685g	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	692% 263g	737% 280g	38g per day for Men 19-50 years
Protein	136% 76g	192% 108g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Vitamin A	343% 3090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	324% 4.2mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	69% 11mg	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	1338% 17.4mg	177% 2.3mg	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	450% 1800μg	NA	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	517% 465mg	233% 210mg	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

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Calcium	834% 8340mg	383% 3830mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	426% 3.83mg	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	5375% 430mg	1746% 140mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	3551% 81.7mg	12174% 280mg	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	161% 1130mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	156% 5290mg	329% 11190mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	336% 37mg	679% 74.7mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	2.24% 82.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bay Leaf Spices vs Cardamom:

• Bay Leaf Spices have 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.
• While Cardamom Spices contain 22 times more Vitamin B1 than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bay Leaf Spices vs Cardamom:

• Bay Leaf Spices have 2.2 times more Calcium, 3.1 times more Iron and 1.3 times more Sodium than Cardamom Spices.
• While Cardamom Spices contain 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.
• Both Bay Leaf Spices and Cardamom Spices have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bay Leaf Spices have 1.2 times more Fat, 3.4 times more Saturated Fat, 8.8 times more Omega 3 and 4 times more Omega 6 than Cardamom Spices.
• While Cardamom Spices contain 1.4 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and Cardamom Spices have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Bay Leaf Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.