Comparing Nutrients in 14 ounces Boiled BroccoliVS Spearmint

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spearmint

25%

12%

63%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Spearmint

4.8%139kcal

Energy

6.02%175kcal

139 kcalvs175 kcal

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

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1.68%1.63g

Fat

3%2.9g

1.63 gvs2.9 g

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

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0.98%0.31g

Saturated Fat

2.37%0.76g

0.31 gvs0.76 g

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

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29.5%0.47g

Omega 3

84%1.34g

0.47 gvs1.34 g

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

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1.2%0.2g

Omega 6

1.26%0.21g

0.2 gvs0.21 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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22%28.5g

Carbohydrate

25.7%33.4g

28.5 gvs33.4 g

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

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7.6%5.5g

Sugars

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

5.5 gvsNA g

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

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4.05%2.94g

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]

2.94 gvsNA g

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

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%1.94g

Glucose

1.94 gvsNA g

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

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%0.32g

Sucrose

0.32 gvsNA g

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

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34.5%13g

Fiber

71%27g

13 gvs27 g

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

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17%9.45g

Protein

23.3%13g

9.45 gvs13 g

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

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Vitamins

Boiled Broccolivs Spearmint

34%306μg

Vitamin A

89.5%806μg

RAE, retinol activity equivalents

306 μgvs806 μg

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

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21%0.25mg

Vitamin B1

25.8%0.31mg

Thiamine

0.25 mgvs0.31 mg

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

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37.6%0.49mg

Vitamin B2

53.4%0.69mg

Riboflavin

0.49 mgvs0.69 mg

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

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13.7%2.2mg

Vitamin B3

23.5%3.76mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs3.76 mg

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

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49%2.44mg

Vitamin B5

20%0.99mg

Pantothenic acid

2.44 mgvs0.99 mg

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

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61%0.79mg

Vitamin B6

48.2%0.63mg

Pyridoxine

0.79 mgvs0.63 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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107%429μg

Vitamin B9

104%417μg

Folates and Folic Acid

429 μgvs417 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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286%258mg

Vitamin C

58.7%52.8mg

Ascorbic acid

258 mgvs52.8 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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38.4%5.75mg

Vitamin E

Tocopherols and Tocotrienols

5.75 mgvsNA mg

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

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467%560μg

Vitamin K

Phytomenadione or phylloquinone

560 μgvsNA μg

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

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Minerals

Boiled Broccolivs Spearmint

16%159mg

Calcium

79%790mg

159 mgvs790 mg

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

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27%0.24mg

Copper

106%0.95mg

0.24 mgvs0.95 mg

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

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0.4%16μg

Fluoride

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

16 μgvsNA μg

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

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33.2%2.66mg

Iron

589%47mg

2.66 mgvs47 mg

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

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20%83.3mg

Magnesium

59.5%250mg

83.3 mgvs250 mg

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

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33.5%0.77mg

Manganese

193%4.44mg

0.77 mgvs4.44 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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38%266mg

Phosphorus

34%238mg

266 mgvs238 mg

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

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34.2%1163mg

Potassium

53.5%1818mg

1163 mgvs1818 mg

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

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11.5%6.35μg

Selenium

6.35 μgvsNA μg

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

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11%163mg

Sodium

7.94%119mg

163 mgvs119 mg

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

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16.2%1.8mg

Zinc

39.3%4.33mg

1.8 mgvs4.33 mg

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

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9.57%354g

Water

9.18%340g

354 gvs340 g

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

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Spearmint:

Boiled and Drained Broccoli has 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin C than Fresh Spearmint.
While Fresh Spearmint contains 2.6 times more Vitamin A, 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Spearmint:

Boiled and Drained Broccoli has 1.4 times more Sodium than Fresh Spearmint.
While Fresh Spearmint contains 5 times more Calcium, 3.9 times more Copper, 17.7 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 1.6 times more Potassium and 2.4 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Fresh Spearmint contains 1.3 times more Energy, 2.8 times more Omega 3, 2.1 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Carbohydrate per 14 oz.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliSpearmintVS Frozen Chopped BroccoliBoiled BroccoliVS Dried SpearmintSpearmintVS Dried Spearmint

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: