Comparing Nutrients in 1 pound 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	49% 1420kcal	48.6% 1411kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	9.64% 3.1g	32g per day for Men 19-50 years
Omega 3	298% 4.76g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	33% 5.62g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	239% 311g	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	314% 119g	334% 127g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	87% 49g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Vitamin A	156% 1402μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	31.2% 5mg	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	607% 7.9mg	80.3% 1.04mg	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	204% 816μg	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	234% 211mg	106% 95mg	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	378% 3783mg	174% 1737mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	193% 1.74mg	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	2438% 195mg	792% 63.4mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	1611% 37mg	5522% 127mg	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	73.2% 513mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	149% 5076mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	153% 16.8mg	308% 34mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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