Comparing Nutrients in 1 pound 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	5.47% 159kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.44% 0.24g	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	29.3% 38g	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	81% 31g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spearmint	Recommended Dietary Allowance
Vitamin A	39% 349μg	102% 921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	55% 0.72mg	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	119% 476μg	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	67% 60.3mg	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	Spearmint	Recommended Dietary Allowance
Calcium	18% 181mg	90% 903mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	121% 1.1mg	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	673% 54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	220% 5.07mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	61% 2077mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 405g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Spearmint per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Spearmint:

• 1 pound of Boiled Broccoli has 1.4 times more Sodium than Spearmint.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• Both Boiled and Drained Broccoli as well as Fresh Spearmint provide inadequate amounts of Energy and Omega 6 in one pound.