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

Vitamins

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

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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