Comparing Nutrients in 300 calories Dried Spearmint VS Boiled Broccoli

Weight per 300 calories

• Dried Spearmint: 105g
• Boiled Broccoli: 857g

Dried Spearmint has 8.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Spearmint or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	37.5% 21g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	62% 557μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	132% 1.7mg	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	139% 558μg	231% 926μg	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	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Calcium	157% 1566mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	1151% 92mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	72.3% 1.66mg	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	41.5% 291mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	59.6% 2025mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.32% 12g	20.7% 765g	3700g per day for Men 19-50 years

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

• Dried Spearmint has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B1, 3.6 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Vitamin A per 300 kcal.
• Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spearmint vs Boiled Broccoli:

• Dried Spearmint has 4.6 times more Calcium, 3.1 times more Copper, 16 times more Iron, 3.5 times more Magnesium and 7.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Phosphorus, 1.5 times more Zinc and 64.3 times more Water than Dried Spearmint.
• Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Spearmint has 1.8 times more Fat, 2.5 times more Saturated Fat and 2.9 times more Omega 3 than Boiled and Drained Broccoli.
• Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.