Comparing Nutrients in 1 pound 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	44.6% 1293kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	792% 12.7g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	356% 135g	39.4% 15g	38g per day for Men 19-50 years
Protein	161% 90g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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