Comparing Nutrients in 500 calories Dried Spearmint VS Boiled Broccoli

Weight per 500 calories

• Dried Spearmint: 175g
• Boiled Broccoli: 1429g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	138% 52.3g	124% 47g	38g per day for Men 19-50 years
Protein	62.4% 35g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	103% 928μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.52mg	220% 2.86mg	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	232% 930μg	386% 1543μg	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	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Boiled Broccoli	Recommended Dietary Allowance
Calcium	261% 2611mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	1918% 153mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	251% 1056mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	120% 2.77mg	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	69% 484mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.54% 20g	34.5% 1275g	3700g per day for Men 19-50 years

Dried Spearmint VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Spearmint or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Dried Spearmint vs Boiled Broccoli:

• 500 calories of Dried Spearmint have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 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 Broccoli provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Spearmint vs Boiled Broccoli:

• 500 calories of Dried Spearmint have 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 Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 2 times more Phosphorus, 1.5 times more Zinc and 64.3 times more Water than Dried Spearmint.
• Both Dried Spearmint and Boiled Broccoli contain similar levels of Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Spearmint have 1.8 times more Fat and 2.9 times more Omega 3 than Boiled Broccoli.
• Both Dried Spearmint and Boiled Broccoli offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Dried Spearmint as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.