Comparing Nutrients in 500 calories Rosemary VS Spearmint

Weight per 500 calories

• Rosemary: 382g
• Spearmint: 1136g

Rosemary has 3 times more energy per 100g than Spearmint. It has average energy density when compared to other foods. Fresh Spearmint having low energy density.

Which food has more nutrients per 500 calories - Rosemary or Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Spearmint	25%	12%	63%

Macro Nutrients

	Rosemary	Spearmint	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	8.55% 8.3g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	6.8% 2.17g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	240% 3.84g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	73.5% 96g	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	142% 54g	203% 77.3g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Spearmint	Recommended Dietary Allowance
Vitamin A	62% 557μg	256% 2307μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	67.3% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	57% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	138% 1.8mg	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	104% 416μg	298% 1193μg	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	92% 83.2mg	168% 151mg	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

	Rosemary	Spearmint	Recommended Dietary Allowance
Calcium	121% 1210mg	226% 2261mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	303% 2.73mg	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	317% 25.4mg	1686% 135mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	170% 716mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	552% 12.7mg	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	36% 252mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	153% 5205mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	7% 259g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rosemary vs Spearmint:

• Fresh Spearmint contains 4.1 times more Vitamin A, 6.5 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Fresh Rosemary.
• Both Fresh Rosemary and Fresh Spearmint have similar amounts of Vitamin B5 per 500 kcal.
• Both Fresh Rosemary as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rosemary vs Spearmint:

• Fresh Spearmint contains 1.9 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 3.4 times more Sodium, 3.5 times more Zinc and 3.8 times more Water than Fresh Rosemary.

Comparison of macro-nutrients per 500 calories:

• Fresh Rosemary has 2.7 times more Fat, 5 times more Saturated Fat and 2.8 times more Omega 6 than Fresh Spearmint.
• While Fresh Spearmint contains 2.4 times more Omega 3, 1.4 times more Fiber and 3 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Fresh Spearmint have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Fresh Rosemary as well as Fresh Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.