Comparing Nutrients in 300 calories Bay Leaf Spices VS Caraway Seed

Weight per 300 calories

• Bay Leaf Spices: 96g
• Caraway Seed: 90g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Bay Leaf Spices or Caraway Seed?

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	63% 1g	8.45% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	66.3% 25.2g	90% 34.2g	38g per day for Men 19-50 years
Protein	13% 7.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Vitamin A	33% 296μg	1.8% 16.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.72% 0.009mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	20.3% 3.25mg	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	128% 1.67mg	25% 0.32mg	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	43% 173μg	2.25% 9μg	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	49.5% 44.6mg	21% 19mg	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	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Calcium	80% 799mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	91% 0.82mg	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	515% 41.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	51% 1.17mg	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	15.5% 108mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	35.8% 1217mg	3400mg per day for Men 19-50 years
Selenium	4.88% 2.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	1.02% 15.3mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.55mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bay Leaf Spices vs Caraway Seed:

• Bay Leaf Spices have 18.3 times more Vitamin A, 5.1 times more Vitamin B6, 19.2 times more Vitamin B9 and 2.4 times more Vitamin C than Caraway Seed Spices.
• While Caraway Seed Spices contain 40 times more Vitamin B1 and 1.7 times more Vitamin B3 than Bay Leaf Spices.
• Both Bay Leaf Spices and Caraway Seed Spices have similar amounts of Vitamin B2 per 300 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bay Leaf Spices vs Caraway Seed:

• Bay Leaf Spices have 1.3 times more Calcium, 2.8 times more Iron and 6.7 times more Manganese than Caraway Seed Spices.
• While Caraway Seed Spices contain 2.1 times more Copper, 2 times more Magnesium, 4.7 times more Phosphorus, 2.4 times more Potassium, 4.1 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.

Comparison of macro-nutrients per 300 calories:

• Bay Leaf Spices have 3.9 times more Saturated Fat, 7.4 times more Omega 3 and 1.6 times more Carbohydrate than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.6 times more Fat, 2.4 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and Caraway Seed Spices have similar amounts of Energy per 300 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.