Comparing Nutrients in 300 calories Dried Spearmint VS Almonds

Weight per 300 calories

• Dried Spearmint: 105g
• Almonds: 51.8g

Almonds have 2 times more energy per unit of mass than Dried Spearmint, which is very high in comparison to other foods. Dried Spearmint having high energy density.

Which food has more nutrients per 300 calories - Dried Spearmint or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	37.5% 21g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Almonds	Recommended Dietary Allowance
Vitamin A	62% 557μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 558μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	157% 1566mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	59.4% 0.53mg	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	1151% 92mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	59.6% 2025mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.7 times more Vitamin B3, 6 times more Vitamin B5, 38.2 times more Vitamin B6 and 24.5 times more Vitamin B9 than Almonds.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spearmint vs Almonds:

• Dried Spearmint has 11.2 times more Calcium, 3 times more Copper, 47.9 times more Iron, 4.5 times more Magnesium, 10.7 times more Manganese, 5.3 times more Potassium, 698.9 times more Sodium and 1.6 times more Zinc than Almonds.
• Both Dried Spearmint and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Spearmint has 1890.7 times more Omega 3, 4.9 times more Carbohydrate, 4.8 times more Fiber and 1.9 times more Protein than Almonds.
• While Almonds contain 4.1 times more Fat and 13.6 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Spearmint as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.