Comparing Nutrients in 1 pound Broccoli VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Peppermint	18%	10%	72%

Macro Nutrients

	Broccoli	Peppermint	Recommended Dietary Allowance
Energy	5.3% 154kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	52% 67.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	95% 36.3g	38g per day for Men 19-50 years
Protein	23% 12.8g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Peppermint	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	45% 0.59mg	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	71.4% 286μg	129% 517μg	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	450% 405mg	160% 144mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Peppermint	Recommended Dietary Allowance
Calcium	21.3% 213mg	110% 1102mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	166% 1.5mg	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	41.4% 3.3mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	232% 5.33mg	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	42.8% 299mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	11% 405g	9.64% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Peppermint:

• Raw Broccoli has 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Fresh Peppermint.
• While Fresh Peppermint contains 6.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Fresh Peppermint have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Peppermint:

• Fresh Peppermint contains 5.2 times more Calcium, 6.7 times more Copper, 7 times more Iron, 3.8 times more Magnesium, 5.6 times more Manganese, 1.8 times more Potassium and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Fresh Peppermint have similar amounts of Phosphorus, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Peppermint contains 2.1 times more Energy, 6.9 times more Omega 3, 2.2 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Fresh Peppermint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.