Comparing Nutrients in 1 kilogram Spearmint VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Spearmint	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	15% 440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	179% 68g	73.7% 28g	38g per day for Men 19-50 years
Protein	58.8% 33g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	226% 2030μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	169% 2.2mg	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	263% 1050μg	178% 710μg	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	148% 133mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	199% 1990mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	83.3% 0.75mg	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	1484% 119mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	165% 3.8mg	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	85.7% 600mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23% 856g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Spearmint has 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.2 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Fresh Spearmint.
• Both Spearmint and Cooked Broccoli Raab provide similar amounts of Vitamin A per one kilogram.
• Both Fresh Spearmint as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Cooked Broccoli Raab:

• 1 kilogram of Spearmint has 1.7 times more Calcium, 3.2 times more Copper, 9.3 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Phosphorus and 1.9 times more Sodium than Fresh Spearmint.
• Both Spearmint and Cooked Broccoli Raab contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 1.7 times more Omega 3, 2.7 times more Carbohydrate and 2.4 times more Fiber than Cooked Broccoli Raab.
• Both Spearmint and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• Both Fresh Spearmint as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.