Comparing Nutrients in 300 calories Brazilnuts VS Spearmint

Weight per 300 calories

• Brazilnuts: 45.5g
• Spearmint: 682g

Brazilnuts have 15 times more energy per 100g than Spearmint. It has very high energy density when compared to other foods. Fresh Spearmint having low energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Spearmint	25%	12%	63%

Macro Nutrients

	Brazilnuts	Spearmint	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	5.13% 4.98g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	122% 46.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	83% 1.08mg	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	2.5% 10μg	179% 716μg	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	0.35% 0.32mg	101% 91mg	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	17% 2.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Spearmint	Recommended Dietary Allowance
Calcium	7.3% 73mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	182% 1.64mg	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	14% 1.1mg	1012% 81mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	331% 7.62mg	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	47% 330mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	92% 3123mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	NA	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	67.6% 7.43mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	15.8% 583g	3700g per day for Men 19-50 years

Brazilnuts VS Spearmint Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Spearmint?

Lets compare vitamin content per 300 calories of Brazilnuts vs Spearmint:

• 300 kcal of Fresh Spearmint contain more Vitamin A, 1.9 times more Vitamin B1, 74.9 times more Vitamin B2, 48.1 times more Vitamin B3, 20.3 times more Vitamin B5, 23.4 times more Vitamin B6, 71.5 times more Vitamin B9 and 284.6 times more Vitamin C than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Brazilnuts as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Spearmint:

• 300 kcal of Fresh Spearmint contain 18.6 times more Calcium, 2.1 times more Copper, 73.2 times more Iron, 2.5 times more Magnesium, 13.7 times more Manganese, 10.4 times more Potassium, 149.8 times more Sodium, 4 times more Zinc and 374.7 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Spearmint contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 6.1 times more Fat, 5.6 times more Saturated Fat and 30.1 times more Omega 6 than Spearmint.
• While 300 kcal of Fresh Spearmint contain 140.6 times more Omega 3, 10.7 times more Carbohydrate, 13.6 times more Fiber and 3.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Spearmint offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 300 calories of Spearmint provide inadequate amounts of Omega 6