Comparing Nutrients in 100 calories SpearmintVS Frozen Chopped Broccoli

Weight per 100 calories

Spearmint

227g

Frozen Chopped Broccoli

385g

Spearmint has 1.7 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Spearmint or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Spearmint

25%

12%

63%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Spearmintvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.66g

Fat

1.15%1.1g

1.66 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.36%0.43g

Saturated Fat

0.53%0.17g

0.43 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48%0.77g

Omega 3

25.2%0.4g

0.77 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g

Omega 6

0.7%0.12g

0.12 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.7%19g

Carbohydrate

14%18.4g

19 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.16%5.2g

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

NA gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.4%3.2g

≤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]

NA gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.9g

NA gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.7%15.5g

Fiber

30.4%11.5g

15.5 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.48g

Protein

19.3%11g

7.48 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Spearmintvs Frozen Chopped Broccoli

51.3%461μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

461 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

17%0.2mg

Thiamine

0.18 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.6%0.4mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.4 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.15mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.4%0.57mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.57 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.6%0.36mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.36 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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59.7%239μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

239 μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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33.6%30.2mg

Vitamin C

241%217mg

Ascorbic acid

30.2 mgvs217 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

NA mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

260%312μg

Phytomenadione or phylloquinone

NA μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Spearmintvs Frozen Chopped Broccoli

45.2%452mg

Calcium

21.5%215mg

452 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60.6%0.55mg

Copper

16.2%0.15mg

0.55 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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337%27mg

Iron

39%3.1mg

27 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg

Magnesium

16.5%69.2mg

143 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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110%2.54mg

Manganese

49%1.13mg

2.54 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.5%136mg

Phosphorus

27.5%192mg

136 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.6%1041mg

Potassium

24%815mg

1041 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

19.6%10.8μg

NA μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.55%68mg

Sodium

6.15%92mg

68 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22.5%2.48mg

Zinc

16.8%1.85mg

2.48 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.25%194g

Water

9.5%352g

194 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Spearmint vs Frozen Chopped Broccoli:

Fresh Spearmint has 2.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.2 times more Vitamin C than Fresh Spearmint.
Both Fresh Spearmint and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
Both Fresh Spearmint as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spearmint vs Frozen Chopped Broccoli:

Fresh Spearmint has 2.1 times more Calcium, 3.7 times more Copper, 8.7 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Phosphorus, 1.4 times more Sodium and 1.8 times more Water than Fresh Spearmint.

Comparison of macro-nutrients per 100 calories:

Fresh Spearmint has 1.5 times more Fat, 2.6 times more Saturated Fat, 1.9 times more Omega 3 and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Protein than Fresh Spearmint.
Both Fresh Spearmint and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Fresh Spearmint as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

SpearmintVS Dried SpearmintFrozen Chopped BroccoliVS Dried SpearmintSpearmintVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories SpearmintVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Spearmint or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: