Comparing Nutrients in 100 calories Spearmint VS Russian Salad Dressing

Weight per 100 calories

• Spearmint: 227g
• Russian Salad Dressing: 28g

Russian Salad Dressing has 8.1 times more energy per unit of mass than Fresh Spearmint, which is high in comparison to other foods. Spearmint having low energy density.

Discover which food has more nutrients per 100 calories - Spearmint or Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	21.7% 3.7g	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	6.9% 9g	130g per day for Men 19-50 years
Sugars	NA	6.87% 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	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	40.7% 15.5g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	13.4% 7.48g	0.35% 0.19g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	51.3% 461μg	0.91% 8.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	0.68% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	2.25% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2.1% 0.027mg	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	0.35% 1.4μg	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	1.88% 1.7mg	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	6.23% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	45.2% 452mg	0.37% 3.66mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	1.8% 0.016mg	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	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	0.67% 2.8mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	0.77% 0.018mg	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	0.8% 5.63mg	700mg per day for Men 19-50 years
Potassium	30.6% 1041mg	1.43% 48.7mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	0.56% 0.062mg	11mg per day for Men 19-50 years
Water	5.25% 194g	0.29% 11g	3700g per day for Men 19-50 years

Spearmint VS Russian Salad Dressing Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spearmint or Russian Salad Dressing?

Lets compare vitamin content per 100 calories of Spearmint vs Russian Salad Dressing:

• 100 calories of Spearmint have 56.5 times more Vitamin A, 21.7 times more Vitamin B1, 30.7 times more Vitamin B2, 12.9 times more Vitamin B3, 5 times more Vitamin B5, 13.1 times more Vitamin B6, 169.4 times more Vitamin B9 and 17.9 times more Vitamin C than Russian Salad Dressing.
• 100 calories of Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Fresh Spearmint as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spearmint vs Russian Salad Dressing:

• 100 calories of Spearmint have 123.5 times more Calcium, 33.4 times more Copper, 159.6 times more Iron, 50.8 times more Magnesium, 143.2 times more Manganese, 24.2 times more Phosphorus, 21.4 times more Potassium, 40 times more Zinc and 17.9 times more Water than Russian Salad Dressing.
• While 100 kcal of Russian Salad Dressing contain 4.7 times more Sodium than Fresh Spearmint.
• 100 calories of Russian Salad Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spearmint have 1.6 times more Omega 3, 2.1 times more Carbohydrate, 78.4 times more Fiber and 38.5 times more Protein than Russian Salad Dressing.
• While 100 kcal of Russian Salad Dressing contain 4.4 times more Fat, 1.6 times more Saturated Fat and 30 times more Omega 6 than Fresh Spearmint.
• Both Spearmint and Russian Salad Dressing offer comparable quantities of Energy per 100 calories.
• 100 calories of Spearmint provide inadequate amounts of Omega 6
• 100 calories of Russian Salad Dressing provide inadequate amounts of Fiber and Protein