Comparing Nutrients in 1 kilogram Dried Spearmint VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Energy	98% 2850kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1745% 28g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	400% 520g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	784% 298g	87% 33g	38g per day for Men 19-50 years
Protein	356% 199g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	588% 5290μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1093% 14.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1984% 25.8mg	154% 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	1325% 5300μg	270% 1080μg	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	0% 0mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1488% 14880mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1713% 15.4mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	10934% 875mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	1433% 6020mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4992% 115mg	84.3% 1.94mg	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	394% 2760mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	566% 19240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	3.05% 113g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Boiled Broccoli per 1 kg

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

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

• 1 kilogram of Dried Spearmint has 6.9 times more Vitamin A, 4.6 times more Vitamin B1, 11.6 times more Vitamin B2, 11.9 times more Vitamin B3, 2.3 times more Vitamin B5, 12.9 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains more Vitamin C than Dried Spearmint.
• 1 kilogram of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Spearmint vs Boiled Broccoli:

• 1 kilogram of Dried Spearmint has 37.2 times more Calcium, 25.3 times more Copper, 130.6 times more Iron, 28.7 times more Magnesium, 59.2 times more Manganese, 4.1 times more Phosphorus, 6.6 times more Potassium, 8.4 times more Sodium and 5.4 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 7.9 times more Water than Dried Spearmint.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Spearmint has 8.1 times more Energy, 14.7 times more Fat, 20 times more Saturated Fat, 23.5 times more Omega 3, 8.7 times more Omega 6, 7.2 times more Carbohydrate, 9 times more Fiber and 8.4 times more Protein than Boiled Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6