Comparing Nutrients in 300 calories Boiled BroccoliVS Spearmint

Weight per 300 calories

Boiled Broccoli

857g

Spearmint

682g

Fresh Spearmint has 1.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Spearmint?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spearmint

25%

12%

63%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Spearmint

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

5.13%4.98g

3.5 gvs4.98 g

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

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2.1%0.68g

Saturated Fat

4.07%1.3g

0.68 gvs1.3 g

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

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63.8%1g

Omega 3

144%2.3g

1 gvs2.3 g

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

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2.57%0.44g

Omega 6

2.17%0.37g

0.44 gvs0.37 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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47.3%61.5g

Carbohydrate

44%57.3g

61.5 gvs57.3 g

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

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16.4%12g

Sugars

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

12 gvsNA g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

122%46.4g

28.3 gvs46.4 g

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

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36.4%20.4g

Protein

40%22.4g

20.4 gvs22.4 g

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

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Vitamins

Boiled Broccolivs Spearmint

73.3%660μg

Vitamin A

154%1384μg

RAE, retinol activity equivalents

660 μgvs1384 μg

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

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45%0.54mg

Vitamin B1

44.3%0.53mg

Thiamine

0.54 mgvs0.53 mg

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

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81%1.05mg

Vitamin B2

92%1.2mg

Riboflavin

1.05 mgvs1.2 mg

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

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29.6%4.74mg

Vitamin B3

40.4%6.46mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs6.46 mg

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

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106%5.3mg

Vitamin B5

34%1.7mg

Pantothenic acid

5.3 mgvs1.7 mg

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

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132%1.7mg

Vitamin B6

83%1.08mg

Pyridoxine

1.7 mgvs1.08 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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231%926μg

Vitamin B9

179%716μg

Folates and Folic Acid

926 μgvs716 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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618%556mg

Vitamin C

101%91mg

Ascorbic acid

556 mgvs91 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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83%12.4mg

Vitamin E

Tocopherols and Tocotrienols

12.4 mgvsNA mg

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

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1008%1209μg

Vitamin K

Phytomenadione or phylloquinone

1209 μgvsNA μg

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

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Minerals

Boiled Broccolivs Spearmint

34.3%343mg

Calcium

136%1357mg

343 mgvs1357 mg

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

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58%0.52mg

Copper

182%1.64mg

0.52 mgvs1.64 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

1012%81mg

5.74 mgvs81 mg

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

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43%180mg

Magnesium

102%430mg

180 mgvs430 mg

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

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72.3%1.66mg

Manganese

331%7.62mg

1.66 mgvs7.62 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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82%574mg

Phosphorus

58.4%409mg

574 mgvs409 mg

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

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74%2511mg

Potassium

92%3123mg

2511 mgvs3123 mg

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

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25%13.7μg

Selenium

13.7 μgvsNA μg

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

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23.4%351mg

Sodium

13.6%205mg

351 mgvs205 mg

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

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35%3.86mg

Zinc

67.6%7.43mg

3.86 mgvs7.43 mg

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

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20.7%765g

Water

15.8%583g

765 gvs583 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Spearmint:

Boiled and Drained Broccoli has 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Fresh Spearmint.
While Fresh Spearmint contains 2.1 times more Vitamin A and 1.4 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 B2 per 300 kcal.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Spearmint:

Boiled and Drained Broccoli has 1.4 times more Phosphorus, 1.7 times more Sodium and 1.3 times more Water than Fresh Spearmint.
While Fresh Spearmint contains 4 times more Calcium, 3.1 times more Copper, 14.1 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese and 1.9 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fresh Spearmint contains 1.4 times more Fat, 1.9 times more Saturated Fat, 2.3 times more Omega 3 and 1.6 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Spearmint

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Spearmint?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: