Comparing Nutrients in 100 calories Spearmint VS Broccoli

Weight per 100 calories

• Spearmint: 227g
• Broccoli: 294g

Spearmint has 1.3 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Spearmint or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Spearmint	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	13.4% 7.48g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Broccoli	Recommended Dietary Allowance
Vitamin A	51.3% 461μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	39.6% 0.51mg	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	59.7% 239μg	46.3% 185μg	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	33.6% 30.2mg	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Broccoli	Recommended Dietary Allowance
Calcium	45.2% 452mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	16% 0.14mg	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	337% 27mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	27% 0.62mg	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	19.5% 136mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	30.6% 1041mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.25% 194g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spearmint vs Broccoli:

• Fresh Spearmint has 5.1 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 3 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.7 times more Vitamin C than Fresh Spearmint.
• Both Fresh Spearmint and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Fresh Spearmint as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spearmint vs Broccoli:

• Fresh Spearmint has 3.3 times more Calcium, 3.8 times more Copper, 12.6 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Water than Fresh Spearmint.
• Both Fresh Spearmint and Raw Broccoli have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fresh Spearmint has 1.5 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 3 and 2 times more Fiber than Raw Broccoli.
• Both Fresh Spearmint and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Fresh Spearmint as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.