Comparing Nutrients in 1 pound Boiled BroccoliVS Spearmint

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spearmint

25%

12%

63%

1 lb ▼

Macro Nutrients

Boiled Broccolivs Spearmint

5.47%159kcal

Energy

6.9%200kcal

159 kcalvs200 kcal

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

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1.9%1.86g

Fat

3.4%3.3g

1.86 gvs3.3 g

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

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1.1%0.36g

Saturated Fat

2.7%0.87g

0.36 gvs0.87 g

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

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33.7%0.54g

Omega 3

96%1.53g

0.54 gvs1.53 g

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

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1.36%0.23g

Omega 6

1.44%0.24g

0.23 gvs0.24 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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25%32.6g

Carbohydrate

29.3%38g

32.6 gvs38 g

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

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8.7%6.3g

Sugars

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

6.3 gvsNA g

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

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4.63%3.36g

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]

3.36 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.36g

Sucrose

0.36 gvsNA g

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

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39.4%15g

Fiber

81%31g

15 gvs31 g

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

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19.3%10.8g

Protein

26.6%15g

10.8 gvs15 g

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

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Vitamins

Boiled Broccolivs Spearmint

39%349μg

Vitamin A

102%921μg

RAE, retinol activity equivalents

349 μgvs921 μg

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

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24%0.29mg

Vitamin B1

29.5%0.35mg

Thiamine

0.29 mgvs0.35 mg

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

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43%0.56mg

Vitamin B2

61%0.79mg

Riboflavin

0.56 mgvs0.79 mg

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

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15.7%2.5mg

Vitamin B3

27%4.3mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs4.3 mg

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

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56%2.8mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

2.8 mgvs1.13 mg

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

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69.8%0.91mg

Vitamin B6

55%0.72mg

Pyridoxine

0.91 mgvs0.72 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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122%490μg

Vitamin B9

119%476μg

Folates and Folic Acid

490 μgvs476 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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327%294mg

Vitamin C

67%60.3mg

Ascorbic acid

294 mgvs60.3 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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44%6.58mg

Vitamin E

Tocopherols and Tocotrienols

6.58 mgvsNA mg

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

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533%640μg

Vitamin K

Phytomenadione or phylloquinone

640 μgvsNA μg

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

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Minerals

Boiled Broccolivs Spearmint

18%181mg

Calcium

90%903mg

181 mgvs903 mg

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

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30.7%0.28mg

Copper

121%1.1mg

0.28 mgvs1.1 mg

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

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0.45%18μg

Fluoride

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

18 μgvsNA μg

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

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38%3.04mg

Iron

673%54mg

3.04 mgvs54 mg

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

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22.7%95mg

Magnesium

68%286mg

95 mgvs286 mg

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

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38.3%0.88mg

Manganese

220%5.07mg

0.88 mgvs5.07 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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43.4%304mg

Phosphorus

39%272mg

304 mgvs272 mg

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

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39%1329mg

Potassium

61%2077mg

1329 mgvs2077 mg

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

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13%7.26μg

Selenium

7.26 μgvsNA μg

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

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12.4%186mg

Sodium

9.07%136mg

186 mgvs136 mg

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

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18.6%2.04mg

Zinc

45%4.94mg

2.04 mgvs4.94 mg

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

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11%405g

Water

10.5%388g

405 gvs388 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound Boiled BroccoliVS Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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