Comparing Nutrients in 100 grams Peppermint VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Peppermint	Dried Spearmint	Recommended Dietary Allowance
Energy	2.4% 70kcal	9.83% 285kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	27% 0.44g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21% 8g	78.4% 30g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	23.6% 212μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	198% 2.58mg	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	28.5% 114μg	133% 530μg	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	35.3% 32mg	0% 0mg	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	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

	Peppermint	Dried Spearmint	Recommended Dietary Allowance
Calcium	24.3% 243mg	149% 1488mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	171% 1.54mg	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	63.5% 5.1mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	143% 602mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	499% 11.5mg	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	10.4% 73mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.13% 78.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peppermint vs Dried Spearmint:

• Fresh Peppermint has more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 2.5 times more Vitamin A, 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 3.8 times more Vitamin B3, 4.1 times more Vitamin B5, 20 times more Vitamin B6 and 4.6 times more Vitamin B9 than Fresh Peppermint.
• Both Fresh Peppermint as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Peppermint vs Dried Spearmint:

• Fresh Peppermint has 7 times more Water than Dried Spearmint.
• While Dried Spearmint contains 6.1 times more Calcium, 4.7 times more Copper, 17.2 times more Iron, 7.5 times more Magnesium, 9.8 times more Manganese, 3.8 times more Phosphorus, 3.4 times more Potassium, 11.1 times more Sodium and 2.2 times more Zinc than Fresh Peppermint.

Comparison of macro-nutrients per 100 grams:

• Dried Spearmint contains 4.1 times more Energy, 6.4 times more Fat, 6.4 times more Saturated Fat, 6.4 times more Omega 3, 6.5 times more Omega 6, 3.5 times more Carbohydrate, 3.7 times more Fiber and 5.3 times more Protein than Fresh Peppermint.
• Both Fresh Peppermint as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.