Comparing Nutrients in 7 ounces Dried Spearmint VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Energy	19.5% 566kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	9.78% 3.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	346% 5.54g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	156% 59g	39% 15g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.8mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.1mg	15.4% 0.2mg	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	263% 1052μg	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Brazilnuts	Recommended Dietary Allowance
Calcium	295% 2953mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	384% 3.46mg	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	2170% 174mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	284% 1195mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	991% 22.8mg	106% 2.43mg	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	78.2% 548mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Spearmint versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Spearmint vs Brazilnuts:

• 7 ounces of Dried Spearmint have more Vitamin A, 40.6 times more Vitamin B2, 22.2 times more Vitamin B3, 7.6 times more Vitamin B5, 25.5 times more Vitamin B6 and 24.1 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Vitamin B1 than Dried Spearmint.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Spearmint as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spearmint vs Brazilnuts:

• 7 ounces of Dried Spearmint have 9.3 times more Calcium, 36 times more Iron, 1.6 times more Magnesium, 9.4 times more Manganese, 2.9 times more Potassium and 114.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Brazilnuts contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spearmint have 77.6 times more Omega 3, 4.4 times more Carbohydrate, 4 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Energy, 11.1 times more Fat, 10.2 times more Saturated Fat and 54.6 times more Omega 6 than Dried Spearmint.