Comparing Nutrients in 1 pound Boiled Broccoli VS Dried Spearmint

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Dried Spearmint	Recommended Dietary Allowance
Energy	5.47% 159kcal	44.6% 1293kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	28% 27.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.4% 7.15g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	792% 12.7g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	182% 236g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	356% 135g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	39% 349μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	496% 6.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	900% 11.7mg	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	122% 490μg	601% 2404μg	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	327% 294mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Spearmint	Recommended Dietary Allowance
Calcium	18% 181mg	675% 6749mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	4959% 397mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	650% 2731mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	2264% 52mg	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	43.4% 304mg	179% 1252mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	257% 8727mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	99% 11mg	11mg per day for Men 19-50 years
Water	11% 405g	1.4% 51.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 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 and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 7.9 times more Water than Dried Spearmint.
• While Dried Spearmint contains 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 and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Dried Spearmint contains 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 and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.