Comparing Nutrients in 500 calories Bay Leaf Spices VS Caraway Seed

Weight per 500 calories

• Bay Leaf Spices: 160g
• Caraway Seed: 150g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	57.6% 75g	130g per day for Men 19-50 years
Sugars	NA	1.33% 0.96g	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	111% 42g	150% 57g	38g per day for Men 19-50 years
Protein	21.7% 12g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Caraway Seed	Recommended Dietary Allowance
Vitamin A	55% 494μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	43.8% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	34% 5.4mg	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	214% 2.78mg	41.6% 0.54mg	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	72% 288μg	3.75% 15μg	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	82.5% 74.3mg	35% 31.5mg	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	25% 3.75mg	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	133% 1332mg	103% 1035mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	152% 1.37mg	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	859% 68.7mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	85% 1.95mg	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	25.8% 181mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	8.13% 4.47μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Bay Leaf Spices as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.