Comparing Nutrients in 1 kilogram 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	107% 3110kcal	108% 3130kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	86% 83.6g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	71.3% 23g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	656% 10.5g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	577% 750g	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	737% 280g	692% 263g	38g per day for Men 19-50 years
Protein	192% 108g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	343% 3090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	125% 20mg	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	177% 2.3mg	1338% 17.4mg	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	450% 1800μg	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	233% 210mg	517% 465mg	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	383% 3830mg	834% 8340mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	462% 4.16mg	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	1746% 140mg	5375% 430mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	12174% 280mg	3551% 81.7mg	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	254% 1780mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	329% 11190mg	156% 5290mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	679% 74.7mg	336% 37mg	11mg per day for Men 19-50 years
Water	2.24% 82.8g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Cardamom Spices as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.