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Nutrients in 100 grams of Spearmint

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

Macros Ratio

Protein Fat Carbs
25%
12%
63%
100 g ▼

Macro Nutrients

Spearmint
Energy44 kcal
1.5%
Fresh Spearmint has 44 kcal of Energy per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.73 g
0.75%
Fresh Spearmint has 0.73 g of Fat per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.19 g
0.6%
Fresh Spearmint has 0.191 g of Saturated Fat per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21%
Fresh Spearmint has 0.338 g of Omega 3 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.054 g
0.32%
Fresh Spearmint has 0.054 g of Omega 6 per 100 grams, which is 0.32% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.4 g
6.47%
Fresh Spearmint has 8.41 g of Carbohydrate per 100 grams, which is 6.47% 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
Fiber6.8 g
18%
Fresh Spearmint has 6.8 g of Fiber per 100 grams, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.3 g
5.88%
Fresh Spearmint has 3.29 g of Protein per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Spearmint
Vitamin A203 μg
22.6%
RAE, retinol activity equivalents
Fresh Spearmint has 203 μg of Vitamin A per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.078 mg
6.5%
Thiamine
Fresh Spearmint has 0.078 mg of Vitamin B1 per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.18 mg
13.5%
Riboflavin
Fresh Spearmint has 0.175 mg of Vitamin B2 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.95 mg
5.93%
Niacin, nicotinic acid, niacinamide
Fresh Spearmint has 0.948 mg of Vitamin B3 per 100 grams, which is 5.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B50.25 mg
5%
Pantothenic acid
Fresh Spearmint has 0.25 mg of Vitamin B5 per 100 grams, which is 5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Vitamin B60.16 mg
12%
Pyridoxine
Fresh Spearmint has 0.158 mg of Vitamin B6 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9105 μg
26.3%
Folates and Folic Acid
Fresh Spearmint has 105 μg of Vitamin B9 per 100 grams, which is 26.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C13.3 mg
14.8%
Ascorbic acid
Fresh Spearmint has 13.3 mg of Vitamin C per 100 grams, which is 14.8% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Spearmint
Calcium199 mg
20%
Fresh Spearmint has 199 mg of Calcium per 100 grams, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
26.7%
Fresh Spearmint has 0.24 mg of Copper per 100 grams, which is 26.7% 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
Iron12 mg
148%
Fresh Spearmint has 11.87 mg of Iron per 100 grams, which is 148% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63 mg
15%
Fresh Spearmint has 63 mg of Magnesium per 100 grams, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
48.6%
Fresh Spearmint has 1.118 mg of Manganese per 100 grams, which is 48.6% 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
Phosphorus60 mg
8.57%
Fresh Spearmint has 60 mg of Phosphorus per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium458 mg
13.5%
Fresh Spearmint has 458 mg of Potassium per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium30 mg
2%
Fresh Spearmint has 30 mg of Sodium per 100 grams, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
9.9%
Fresh Spearmint has 1.09 mg of Zinc per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water85.6 g
2.3%
Fresh Spearmint has 85.55 g of Water per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Fresh Spearmint:
100 grams of Spearmint is an excellent source of Vitamin A and Vitamin B9. It has a good amount of Vitamin B2, Vitamin B6 and Vitamin C. It also has some Vitamin B1, Vitamin B3 and Vitamin B5. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Fresh Spearmint:
100 grams of Spearmint has outstanding amounts of Iron.
It is an excellent source of Copper and Manganese. It also has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Zinc. The product has trace amounts of Sodium.
Macronutrients in 100 grams of Fresh Spearmint:
100 grams of Spearmint is an excellent source of Omega 3. It has a good amount of Fiber. It also has some Carbohydrate and Protein. While 100 grams of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.



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