Comparing Nutrients in 500 calories Dried Spearmint VS Dry Taco Mix

Weight per 500 calories

• Dried Spearmint: 175g
• Dry Taco Mix: 155g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dried Spearmint or Dry Taco Mix?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Dry Taco Mix	7%	0%	93%

Macro Nutrients

	Dried Spearmint	Dry Taco Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0% 0g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	NA	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	NA	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	23% 17g	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	138% 52.3g	54.3% 20.7g	38g per day for Men 19-50 years
Protein	62.4% 35g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Dry Taco Mix	Recommended Dietary Allowance
Vitamin A	103% 928μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.52mg	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	232% 930μg	0% 0μg	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	Dry Taco Mix	Recommended Dietary Allowance
Calcium	261% 2611mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	NA	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	1918% 153mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	251% 1056mg	NA	420mg per day for Men 19-50 years
Manganese	876% 20mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	99% 3375mg	45.7% 1553mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	746% 11185mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	NA	11mg per day for Men 19-50 years
Water	0.54% 20g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Spearmint vs Dry Taco Mix:

• Dried Spearmint has more Vitamin B9 than Original Dry Taco Seasoning Mix.
• Both Dried Spearmint as well as Original Dry Taco Seasoning Mix have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Dried Spearmint vs Dry Taco Mix:

• Dried Spearmint has more Calcium, 13.7 times more Iron and 2.2 times more Potassium than Original Dry Taco Seasoning Mix.
• While Original Dry Taco Seasoning Mix contains 18.5 times more Sodium than Dried Spearmint.

Comparison of macro-nutrients per 500 calories:

• Dried Spearmint has more Fat, more Saturated Fat, 2.5 times more Fiber and 5 times more Protein than Original Dry Taco Seasoning Mix.
• Both Dried Spearmint and Original Dry Taco Seasoning Mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Spearmint as well as Original Dry Taco Seasoning Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.