Comparing Nutrients in 300 calories Dried Spearmint VS Balsamic Vinegar

Weight per 300 calories

• Dried Spearmint: 105g
• Balsamic Vinegar: 341g

Dried Spearmint has 3.2 times more energy per 100g than Balsamic Vinegar. It has high energy density when compared to other foods. Balsamic Vinegar having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Dried Spearmint	Balsamic Vinegar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0% 0g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	NA	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	70.3% 51g	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	34.7% 25g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Balsamic Vinegar	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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 Spearmint	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	157% 1566mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	9.85% 0.089mg	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	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	19.4% 0.45mg	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	9.25% 64.8mg	700mg per day for Men 19-50 years
Potassium	59.6% 2025mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	24% 362mg	5.23% 78.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	2.48% 0.27mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.04% 261g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A than Balsamic Vinegar.
• Both Dried Spearmint as well as Balsamic Vinegar have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Dried Spearmint vs Balsamic Vinegar:

• Dried Spearmint has 17 times more Calcium, 18.3 times more Copper, 37.5 times more Iron, 15.5 times more Magnesium, 27.1 times more Manganese, 4.5 times more Phosphorus, 5.3 times more Potassium, 4.6 times more Sodium and 9.3 times more Zinc than Balsamic Vinegar.
• While Balsamic Vinegar contains 21.9 times more Water than Dried Spearmint.

Comparison of macro-nutrients per 300 calories:

• Dried Spearmint has more Fat, more Saturated Fat and 12.6 times more Protein than Balsamic Vinegar.
• Both Dried Spearmint and Balsamic Vinegar have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Spearmint as well as Balsamic Vinegar have insufficient amounts of Glucose and Sucrose in 300 kcal.