Comparing Nutrients in 7 ounces 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	21.3% 617kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	14% 4.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	130% 2.1g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	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	105% 136g	114% 149g	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	146% 55.6g	137% 52g	38g per day for Men 19-50 years
Protein	38% 21.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	25% 3.98mg	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	35% 0.46mg	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	NA	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	46.3% 41.7mg	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	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	76% 760mg	166% 1655mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	92% 0.83mg	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	347% 27.7mg	1067% 85.3mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	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	50.5% 353mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.
• Both Cardamom Spices as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.