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Nutrients in 7 ounces of Spearmint

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

Macros Ratio

Protein Fat Carbs
25%
12%
63%
7 oz ▼

Macro Nutrients

Spearmint
Energy87.3 kcal
3%
Fresh Spearmint has 87.31646 kcal of Energy per 7 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.45 g
1.5%
Fresh Spearmint has 1.44865945 g of Fat per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.38 g
1.2%
Fresh Spearmint has 0.379032815 g of Saturated Fat per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.67 g
42%
Fresh Spearmint has 0.67074917 g of Omega 3 per 7 ounces, which is 42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.63%
Fresh Spearmint has 0.10716111 g of Omega 6 per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Fresh Spearmint has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate16.7 g
13%
Fresh Spearmint has 16.68935065 g of Carbohydrate per 7 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber13.5 g
35.5%
Fresh Spearmint has 13.494362 g of Fiber per 7 ounces, which is 35.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.53 g
11.7%
Fresh Spearmint has 6.52888985 g of Protein per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint
Vitamin A403 μg
44.8%
RAE, retinol activity equivalents
Fresh Spearmint has 402.846395 μg of Vitamin A per 7 ounces, which is 44.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg
13%
Thiamine
Fresh Spearmint has 0.15478827 mg of Vitamin B1 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg
26.7%
Riboflavin
Fresh Spearmint has 0.347281375 mg of Vitamin B2 per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg
11.8%
Niacin, nicotinic acid, niacinamide
Fresh Spearmint has 1.88127282 mg of Vitamin B3 per 7 ounces, which is 11.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
9.92%
Pantothenic acid
Fresh Spearmint has 0.49611625 mg of Vitamin B5 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg
24%
Pyridoxine
Fresh Spearmint has 0.31354547 mg of Vitamin B6 per 7 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9208 μg
52%
Folates and Folic Acid
Fresh Spearmint has 208.368825 μg of Vitamin B9 per 7 ounces, which is 52% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Fresh Spearmint has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26.4 mg
29.3%
Ascorbic acid
Fresh Spearmint has 26.3933845 mg of Vitamin C per 7 ounces, which is 29.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Fresh Spearmint has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Spearmint
Calcium395 mg
39.5%
Fresh Spearmint has 394.908535 mg of Calcium per 7 ounces, which is 39.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53%
Fresh Spearmint has 0.4762716 mg of Copper per 7 ounces, which is 53% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron23.6 mg
294%
Fresh Spearmint has 23.55559955 mg of Iron per 7 ounces, which is 294% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium125 mg
29.8%
Fresh Spearmint has 125.021295 mg of Magnesium per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.2 mg
96%
Fresh Spearmint has 2.21863187 mg of Manganese per 7 ounces, which is 96% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus119 mg
17%
Fresh Spearmint has 119.0679 mg of Phosphorus per 7 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium909 mg
26.7%
Fresh Spearmint has 908.88497 mg of Potassium per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium59.5 mg
3.97%
Fresh Spearmint has 59.53395 mg of Sodium per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.16 mg
19.7%
Fresh Spearmint has 2.16306685 mg of Zinc per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water170 g
4.6%
Fresh Spearmint has 169.77098075 g of Water per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Fresh Spearmint:
Minerals in 7 ounces of Fresh Spearmint:
Macronutrients in 7 ounces of Fresh Spearmint:



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