Nutrients in 14 ounces of Spearmint

Fresh Spearmint (Mentha spicata), also known as mint.

Macros Ratio

Protein Fat Carbs

25%

12%

63%

14 oz ▼

Macro Nutrients

Spearmint

Energy175 kcal

6.02%

Fresh Spearmint has 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.9 g

Fresh Spearmint has 2.8973189 g of Fat per 14 ounces, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.76 g

2.37%

Fresh Spearmint has 0.75806563 g of Saturated Fat per 14 ounces, which is 2.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.34 g

84%

Fresh Spearmint has 1.34149834 g of Omega 3 per 14 ounces, which is 84% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.26%

Fresh Spearmint has 0.21432222 g of Omega 6 per 14 ounces, which is 1.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Spearmint has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate33.4 g

25.7%

Fresh Spearmint has 33.3787013 g of Carbohydrate per 14 ounces, which is 25.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber27 g

71%

Fresh Spearmint has 26.988724 g of Fiber per 14 ounces, which is 71% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.3%

Fresh Spearmint has 13.0577797 g of Protein per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint

Vitamin A806 μg

89.5%

RAE, retinol activity equivalents

Fresh Spearmint has 805.69279 μg of Vitamin A per 14 ounces, which is 89.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.8%

Thiamine

Fresh Spearmint has 0.30957654 mg of Vitamin B1 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.69 mg

53.4%

Riboflavin

Fresh Spearmint has 0.69456275 mg of Vitamin B2 per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.76 mg

23.5%

Niacin, nicotinic acid, niacinamide

Fresh Spearmint has 3.76254564 mg of Vitamin B3 per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg

20%

Pantothenic acid

Fresh Spearmint has 0.9922325 mg of Vitamin B5 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.2%

Pyridoxine

Fresh Spearmint has 0.62709094 mg of Vitamin B6 per 14 ounces, which is 48.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9417 μg

104%

Folates and Folic Acid

Fresh Spearmint has 416.73765 μg of Vitamin B9 per 14 ounces, which is 104% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Fresh Spearmint has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C52.8 mg

58.7%

Ascorbic acid

Fresh Spearmint has 52.786769 mg of Vitamin C per 14 ounces, which is 58.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Fresh Spearmint has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Spearmint

Calcium790 mg

79%

Fresh Spearmint has 789.81707 mg of Calcium per 14 ounces, which is 79% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Fresh Spearmint has 0.9525432 mg of Copper per 14 ounces, which is 106% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron47 mg

589%

Fresh Spearmint has 47.1111991 mg of Iron per 14 ounces, which is 589% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Fresh Spearmint has 250.04259 mg of Magnesium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.44 mg

193%

Fresh Spearmint has 4.43726374 mg of Manganese per 14 ounces, which is 193% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus238 mg

34%

Fresh Spearmint has 238.1358 mg of Phosphorus per 14 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1818 mg

53.5%

Fresh Spearmint has 1817.76994 mg of Potassium per 14 ounces, which is 53.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium119 mg

7.94%

Fresh Spearmint has 119.0679 mg of Sodium per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.33 mg

39.3%

Fresh Spearmint has 4.3261337 mg of Zinc per 14 ounces, which is 39.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water340 g

9.18%

Fresh Spearmint has 339.5419615 g of Water per 14 ounces, which is 9.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Fresh Spearmint:

14 ounces of Spearmint has outstanding amounts of Vitamin A and Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Fresh Spearmint:

14 ounces of Spearmint has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 14 ounces of Fresh Spearmint:

14 ounces of Spearmint has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Fresh Spearmint with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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