Comparing Nutrients in 1 pound Dried Spearmint VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Energy	44.6% 1293kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.15g	229% 73g	32g per day for Men 19-50 years
Omega 3	792% 12.7g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	356% 135g	89.5% 34g	38g per day for Men 19-50 years
Protein	161% 90g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Vitamin A	267% 2400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	496% 6.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Calcium	675% 6749mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	878% 7.9mg	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	4959% 397mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	650% 2731mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	2264% 52mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	257% 8727mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Brazilnuts per 1 lb

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

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

• 1 pound of Dried Spearmint has more Vitamin A, 40.6 times more Vitamin B2, 22.2 times more Vitamin B3, 7.6 times more Vitamin B5, 25.5 times more Vitamin B6 and 24.1 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.1 times more Vitamin B1 than Dried Spearmint.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Spearmint as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Spearmint vs Brazilnuts:

• 1 pound of Dried Spearmint has 9.3 times more Calcium, 36 times more Iron, 1.6 times more Magnesium, 9.4 times more Manganese, 2.9 times more Potassium and 114.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Brazilnuts contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Spearmint has 77.6 times more Omega 3, 4.4 times more Carbohydrate, 4 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.3 times more Energy, 11.1 times more Fat, 10.2 times more Saturated Fat and 54.6 times more Omega 6 than Dried Spearmint.