Comparing Nutrients in 7 ounces Dried Spearmint VS Balsamic Vinegar

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Dried Spearmint	Balsamic Vinegar	Recommended Dietary Allowance
Energy	19.5% 566kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	9.78% 3.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	346% 5.54g	NA	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	26% 33.8g	130g per day for Men 19-50 years
Sugars	NA	41% 29.7g	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	20.2% 14.6g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	156% 59g	NA	38g per day for Men 19-50 years
Protein	70.6% 39.6g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Balsamic Vinegar	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.1mg	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	263% 1052μg	NA	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	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	295% 2953mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	284% 1195mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	991% 22.8mg	11.3% 0.26mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	4.1% 152g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A than Balsamic Vinegar.
• Both Dried Spearmint as well as Balsamic Vinegar have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Dried Spearmint vs Balsamic Vinegar:

• Dried Spearmint has 55.1 times more Calcium, 59.3 times more Copper, 121.5 times more Iron, 50.2 times more Magnesium, 87.6 times more Manganese, 14.5 times more Phosphorus, 17.2 times more Potassium, 15 times more Sodium and 30.1 times more Zinc than Balsamic Vinegar.
• While Balsamic Vinegar contains 6.8 times more Water than Dried Spearmint.

Comparison of macro-nutrients per 7 ounces:

• Dried Spearmint has 3.2 times more Energy, more Fat, more Saturated Fat, 3.1 times more Carbohydrate and 40.7 times more Protein than Balsamic Vinegar.
• Both Dried Spearmint as well as Balsamic Vinegar have insufficient amounts of Glucose and Sucrose in 7 oz.