Comparing Nutrients in 14 ounces Rosemary VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Rosemary	Dried Spearmint	Recommended Dietary Allowance
Energy	18% 520kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	35% 11.3g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	693% 11g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	159% 207g	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	147% 56g	311% 118g	38g per day for Men 19-50 years
Protein	23.5% 13g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	434% 5.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	787% 10.2mg	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	108% 433μg	526% 2104μg	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	96% 86.5mg	0% 0mg	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

	Rosemary	Dried Spearmint	Recommended Dietary Allowance
Calcium	126% 1258mg	591% 5906mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	680% 6.12mg	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	330% 26.4mg	4340% 347mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	569% 2389mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	1981% 45.6mg	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	37.4% 262mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	225% 7636mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	7.27% 269g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rosemary vs Dried Spearmint:

• Fresh Rosemary has more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 3.6 times more Vitamin A, 8 times more Vitamin B1, 9.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Fresh Rosemary.
• Both Fresh Rosemary as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rosemary vs Dried Spearmint:

• Fresh Rosemary has 6 times more Water than Dried Spearmint.
• While Dried Spearmint contains 4.7 times more Calcium, 5.1 times more Copper, 13.2 times more Iron, 6.6 times more Magnesium, 12 times more Manganese, 4.2 times more Phosphorus, 2.9 times more Potassium, 13.2 times more Sodium and 2.6 times more Zinc than Fresh Rosemary.

Comparison of macro-nutrients per 14 ounces:

• Fresh Rosemary has 1.8 times more Saturated Fat than Dried Spearmint.
• While Dried Spearmint contains 2.2 times more Energy, 6.7 times more Omega 3, 2.5 times more Carbohydrate, 2.1 times more Fiber and 6 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Dried Spearmint have similar amounts of Fat and Omega 6 per 14 oz.
• Both Fresh Rosemary as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.