Comparing Nutrients in 100 calories SpearmintVS Dried Spearmint

Weight per 100 calories

Spearmint

227g

Dried Spearmint

35g

Dried Spearmint has 6.5 times more energy per unit of mass than Fresh Spearmint, which is high in comparison to other foods. Spearmint having low energy density.

Which food has more nutrients per 100 calories - Spearmint or Dried Spearmint?

Macros Ratio

Protein Fat Carbs

Spearmint

25%

12%

63%

Dried Spearmint

23%

16%

61%

100 kcal ▼

Macro Nutrients

Spearmintvs Dried Spearmint

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

2.2%2.1g

1.66 gvs2.1 g

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

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1.36%0.43g

Saturated Fat

1.73%0.55g

0.43 gvs0.55 g

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

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48%0.77g

Omega 3

61.2%0.98g

0.77 gvs0.98 g

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

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0.72%0.12g

Omega 6

0.92%0.16g

0.12 gvs0.16 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%18.3g

19 gvs18.3 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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

27.5%10.5g

15.5 gvs10.5 g

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

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13.4%7.48g

Protein

12.5%7g

7.48 gvs7 g

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

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Vitamins

Spearmintvs Dried Spearmint

51.3%461μg

Vitamin A

20.6%186μg

RAE, retinol activity equivalents

461 μgvs186 μg

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

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14.8%0.18mg

Vitamin B1

8.42%0.1mg

Thiamine

0.18 mgvs0.1 mg

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

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30.6%0.4mg

Vitamin B2

38.4%0.5mg

Riboflavin

0.4 mgvs0.5 mg

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

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13.5%2.15mg

Vitamin B3

14.4%2.3mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs2.3 mg

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

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11.4%0.57mg

Vitamin B5

9.82%0.49mg

Pantothenic acid

0.57 mgvs0.49 mg

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

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27.6%0.36mg

Vitamin B6

69.6%0.9mg

Pyridoxine

0.36 mgvs0.9 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

46.5%186μg

Folates and Folic Acid

239 μgvs186 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

0%0mg

Ascorbic acid

30.2 mgvs0 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Spearmintvs Dried Spearmint

45.2%452mg

Calcium

52.2%522mg

452 mgvs522 mg

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

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60.6%0.55mg

Copper

60%0.54mg

0.55 mgvs0.54 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

384%30.7mg

27 mgvs30.7 mg

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

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34%143mg

Magnesium

50.3%211mg

143 mgvs211 mg

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

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110%2.54mg

Manganese

175%4.03mg

2.54 mgvs4.03 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

14%97mg

136 mgvs97 mg

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

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30.6%1041mg

Potassium

20%675mg

1041 mgvs675 mg

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

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Selenium

NA μgvsNA μg

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

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4.55%68mg

Sodium

8.05%121mg

68 mgvs121 mg

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

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22.5%2.48mg

Zinc

7.7%0.85mg

2.48 mgvs0.85 mg

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

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5.25%194g

Water

0.11%3.96g

194 gvs3.96 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 Dried Spearmint:

Fresh Spearmint has 2.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Dried Spearmint.
While Dried Spearmint contains 1.3 times more Vitamin B2 and 2.5 times more Vitamin B6 than Fresh Spearmint.
Both Fresh Spearmint and Dried Spearmint have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
Both Fresh Spearmint as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spearmint vs Dried Spearmint:

Fresh Spearmint has 1.4 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Zinc and 49 times more Water than Dried Spearmint.
While Dried Spearmint contains 1.5 times more Magnesium, 1.6 times more Manganese and 1.8 times more Sodium than Fresh Spearmint.
Both Fresh Spearmint and Dried Spearmint have similar amounts of Calcium, Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

SpearmintVS Red Wine VinegarDried SpearmintVS Red Wine Vinegar

Compare Foods

Comparing Nutrients in 100 calories SpearmintVS Dried Spearmint

Weight per 100 calories

Which food has more nutrients per 100 calories - Spearmint or Dried Spearmint?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: