Comparing Nutrients in 100 calories Bay Leaf Spices VS Cardamom

Weight per 100 calories

• Bay Leaf Spices: 32g
• Cardamom: 32.2g

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

Which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	17% 22g	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	22% 8.4g	23.7% 9g	38g per day for Men 19-50 years
Protein	4.34% 2.43g	6.18% 3.46g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Cardamom	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.24% 0.003mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.2% 0.35mg	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	42.8% 0.56mg	5.7% 0.074mg	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	14.4% 57.5μg	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	16.5% 15mg	7.5% 6.75mg	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	26.6% 266mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	13.7% 0.12mg	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	172% 13.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.3mg	17.5% 73.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	391% 9mg	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	5.16% 36mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1.63% 0.89μg	NA	55μg per day for Men 19-50 years
Sodium	0.49% 7.35mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.047% 1.74g	0.072% 2.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Bay Leaf Spices as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.