Comparing Nutrients in 5 ounces Dried Spearmint VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Dried Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Energy	14% 404kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	247% 3.96g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.8g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	NA	34.6% 25g	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	111% 42.2g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	50.4% 28.3g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.66mg	10.6% 0.14mg	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	188% 751μg	1.77% 7.1μg	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	9.45% 8.5mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.4% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	211% 2109mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	9.13% 0.082mg	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	1550% 124mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	708% 16.3mg	3.9% 0.089mg	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	56% 391mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	80.2% 2727mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Russian Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Spearmint versus 5 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Spearmint vs Russian Salad Dressing:

• 5 ounces of Dried Spearmint have 18.2 times more Vitamin A, 9.9 times more Vitamin B1, 30.9 times more Vitamin B2, 11 times more Vitamin B3, 3.5 times more Vitamin B5, 26.6 times more Vitamin B6 and 106 times more Vitamin B9 than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain more Vitamin C than Dried Spearmint.
• 5 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• 5 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Dried Spearmint as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Spearmint vs Russian Salad Dressing:

• 5 ounces of Dried Spearmint have 114.5 times more Calcium, 26.6 times more Copper, 145.8 times more Iron, 60.2 times more Magnesium, 182.3 times more Manganese, 13.8 times more Phosphorus, 11.1 times more Potassium and 11 times more Zinc than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 3.3 times more Sodium than Dried Spearmint.
• 5 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Spearmint have 1.6 times more Omega 3, 1.6 times more Carbohydrate, 42.6 times more Fiber and 28.9 times more Protein than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 4.3 times more Fat, 1.5 times more Saturated Fat and 29.3 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Russian Salad Dressing offer comparable quantities of Energy per five ounces.
• 5 ounces of Russian Salad Dressing provide inadequate amounts of Fiber and Protein