Comparing Nutrients in 300 calories Fresh Orange juice VS Spearmint

Weight per 300 calories

• Fresh Orange juice: 667g
• Spearmint: 682g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Spearmint	25%	12%	63%

Macro Nutrients

	Fresh Orange juice	Spearmint	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	5.13% 4.98g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	53.3% 69.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	122% 46.4g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Spearmint	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	154% 1384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Spearmint	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	1012% 81mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	92% 3123mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	67.6% 7.43mg	11mg per day for Men 19-50 years
Water	16% 589g	15.8% 583g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Spearmint Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Spearmint?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Spearmint:

• 300 calories of Fresh Orange juice have 3.7 times more Vitamin C than Spearmint.
• While 300 kcal of Fresh Spearmint contain 20.8 times more Vitamin A, 6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Spearmint provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Orange juice as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Spearmint:

• 300 kcal of Fresh Spearmint contain 18.5 times more Calcium, 5.6 times more Copper, 60.7 times more Iron, 5.9 times more Magnesium, 81.7 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Potassium, 30.7 times more Sodium and 22.3 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Spearmint contain similar levels of Water per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.2 times more Carbohydrate than Spearmint.
• While 300 kcal of Fresh Spearmint contain 31.4 times more Omega 3, 34.8 times more Fiber and 4.8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Spearmint offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Fresh Spearmint provide inadequate amounts of Omega 6 in 300 calories.