Comparing Nutrients in 500 calories Bay Leaf Spices VS Cardamom

Weight per 500 calories

• Bay Leaf Spices: 160g
• Cardamom: 161g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	2.93% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	84.7% 110g	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	111% 42g	118% 45g	38g per day for Men 19-50 years
Protein	21.7% 12g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11% 1.77mg	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	28.4% 0.37mg	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	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	82.5% 74.3mg	37.5% 33.8mg	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	133% 1332mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	68.4% 0.62mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	1957% 45mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	53% 1799mg	3400mg per day for Men 19-50 years
Selenium	8.13% 4.47μg	NA	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories 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, 7.5 times more Vitamin B6 and 2.2 times more Vitamin C than Cardamom Spices.
• While Cardamom Spices contain 22.1 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 500 kcal.

Comparing minerals per 500 calories for Bay Leaf Spices vs Cardamom:

• Bay Leaf Spices have 2.2 times more Calcium and 3.1 times more Iron than Cardamom Spices.
• While Cardamom Spices contain 1.9 times more Magnesium, 3.5 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bay Leaf Spices have 1.2 times more Fat, 3.3 times more Saturated Fat, 8.7 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 500 kcal.
• Both Bay Leaf Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.