Comparing Nutrients in 5 ounces Rosemary VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Rosemary	Dried Spearmint	Recommended Dietary Allowance
Energy	6.4% 186kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	247% 3.96g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	56.7% 73.8g	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	52.6% 20g	111% 42.2g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	50.4% 28.3g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	23% 207μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	281% 3.66mg	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	38.6% 155μg	188% 751μg	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	34.3% 31mg	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	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	Dried Spearmint	Recommended Dietary Allowance
Calcium	45% 449mg	211% 2109mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	243% 2.2mg	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	118% 9.43mg	1550% 124mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	708% 16.3mg	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	13.4% 94mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	80.2% 2727mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rosemary vs Dried Spearmint:

• Fresh Rosemary has more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 3.6 times more Vitamin A, 8 times more Vitamin B1, 9.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Fresh Rosemary.
• Both Fresh Rosemary as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rosemary vs Dried Spearmint:

• Fresh Rosemary has 6 times more Water than Dried Spearmint.
• While Dried Spearmint contains 4.7 times more Calcium, 5.1 times more Copper, 13.2 times more Iron, 6.6 times more Magnesium, 12 times more Manganese, 4.2 times more Phosphorus, 2.9 times more Potassium, 13.2 times more Sodium and 2.6 times more Zinc than Fresh Rosemary.

Comparison of macro-nutrients per 5 ounces:

• Fresh Rosemary has 1.8 times more Saturated Fat than Dried Spearmint.
• While Dried Spearmint contains 2.2 times more Energy, 6.7 times more Omega 3, 2.5 times more Carbohydrate, 2.1 times more Fiber and 6 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Dried Spearmint have similar amounts of Fat and Omega 6 per 5 oz.
• Both Fresh Rosemary as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.