Comparing Nutrients in 100 grams 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	10.7% 311kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	8.6% 8.36g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	57.7% 75g	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	73.7% 28g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	12.5% 2mg	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	17.7% 0.23mg	134% 1.74mg	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	45% 180μg	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	23.3% 21mg	51.7% 46.5mg	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	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	38.3% 383mg	83.4% 834mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	46.2% 0.42mg	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	175% 14mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1217% 28mg	355% 8.17mg	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	25.4% 178mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	33% 1119mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	68% 7.47mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Cardamom Spices as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.