Comparing Nutrients in 1 kilogram Boiled Broccoli VS Spearmint

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spearmint	25%	12%	63%

Macro Nutrients

	Boiled Broccoli	Spearmint	Recommended Dietary Allowance
Energy	12% 350kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	64.7% 84g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	179% 68g	38g per day for Men 19-50 years
Protein	42.5% 24g	58.8% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spearmint	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	226% 2030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	122% 1.58mg	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	270% 1080μg	263% 1050μg	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	721% 649mg	148% 133mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spearmint	Recommended Dietary Allowance
Calcium	40% 400mg	199% 1990mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	267% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1484% 119mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	486% 11mg	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	96% 670mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	135% 4580mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	24% 893g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Spearmint per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Spearmint to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Spearmint:

• 1 kilogram of Boiled Broccoli has 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin C than Spearmint.
• While 1 kg of Fresh Spearmint contains 2.6 times more Vitamin A, 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Spearmint provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Spearmint:

• 1 kilogram of Boiled Broccoli has 1.4 times more Sodium than Spearmint.
• While 1 kg of Fresh Spearmint contains 5 times more Calcium, 3.9 times more Copper, 17.7 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 1.6 times more Potassium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Spearmint contain similar levels of Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fresh Spearmint contains 2.8 times more Omega 3, 2.1 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Spearmint offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Broccoli as well as Fresh Spearmint provide inadequate amounts of Energy and Omega 6 in one kilogram.