Comparing Nutrients in 300 calories Dried Butternuts VS Spearmint

Weight per 300 calories

• Dried Butternuts: 49g
• Spearmint: 682g

Dried Butternuts have 13.9 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 - Dried Butternuts or Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Spearmint	25%	12%	63%

Macro Nutrients

	Dried Butternuts	Spearmint	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	5.13% 4.98g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	4.54% 5.9g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.06% 2.3g	122% 46.4g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Spearmint	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	154% 1384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	8.1% 32.4μg	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	1.74% 1.57mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Spearmint	Recommended Dietary Allowance
Calcium	2.6% 26mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	24.6% 1.97mg	1012% 81mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	31.2% 219mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	92% 3123mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	67.6% 7.43mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	15.8% 583g	3700g per day for Men 19-50 years

Dried Butternuts VS Spearmint Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Dried Butternuts vs Spearmint:

• 300 kcal of Fresh Spearmint contain 470.6 times more Vitamin A, 2.8 times more Vitamin B1, 16.4 times more Vitamin B2, 12.6 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 22.1 times more Vitamin B9 and 57.8 times more Vitamin C than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Spearmint:

• 300 kcal of Fresh Spearmint contain 52.2 times more Calcium, 7.4 times more Copper, 41.1 times more Iron, 3.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 15.1 times more Potassium, 417.3 times more Sodium, 4.8 times more Zinc and 356.3 times more Water than Dried Butternuts.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 5.6 times more Fat, 1.9 times more Omega 3 and 44.9 times more Omega 6 than Spearmint.
• While 300 kcal of Fresh Spearmint contain 9.7 times more Carbohydrate, 20.1 times more Fiber and 1.8 times more Protein than Dried Butternuts.
• Both Dried Butternuts and Spearmint offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Spearmint provide inadequate amounts of Omega 6