Comparing Nutrients in 7 ounces Apples VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Apples	Bay Leaf Spices	Recommended Dietary Allowance
Energy	3.56% 103kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	14% 4.52g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	130% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	114% 149g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	137% 52g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Apples	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	266% 3.45mg	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	1.5% 5.95μg	89.3% 357μg	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	10% 9.13mg	103% 92mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	1.2% 12mg	166% 1655mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	1067% 85.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	705% 16.2mg	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	3.1% 22mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Bay Leaf Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples versus 7 oz of Bay Leaf Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples vs Bay Leaf Spices:

• 7 oz of Bay Leaf Spices contain 103 times more Vitamin A, 16.2 times more Vitamin B2, 22 times more Vitamin B3, 42.4 times more Vitamin B6, 60 times more Vitamin B9 and 10.1 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Apples with skin as well as Bay Leaf Spices have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples vs Bay Leaf Spices:

• 7 ounces of Apples have 15.7 times more Water than Bay Leaf Spices.
• While 7 oz of Bay Leaf Spices contain 139 times more Calcium, 15.4 times more Copper, 358.3 times more Iron, 24 times more Magnesium, 233.3 times more Manganese, 10.3 times more Phosphorus, 4.9 times more Potassium, more Selenium and 92.5 times more Zinc than Raw Apples with skin.
• 7 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Bay Leaf Spices contain 6 times more Energy, 49.2 times more Fat, 81.4 times more Saturated Fat, 116.7 times more Omega 3, 28.8 times more Omega 6, 5.4 times more Carbohydrate, 11 times more Fiber and 29.3 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein