Comparing Nutrients in 300 calories Dried SpearmintVS Spearmint

Weight per 300 calories

Dried Spearmint

105g

Spearmint

682g

Dried Spearmint has 6.5 times more energy per 100g than Spearmint. It has high energy density when compared to other foods. Fresh Spearmint having low energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Spearmint

23%

16%

61%

Spearmint

25%

12%

63%

300 kcal ▼

Macro Nutrients

Dried Spearmintvs 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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6.54%6.35g

Fat

5.13%4.98g

6.35 gvs4.98 g

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

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5.2%1.66g

Saturated Fat

4.07%1.3g

1.66 gvs1.3 g

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

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184%2.94g

Omega 3

144%2.3g

2.94 gvs2.3 g

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

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2.76%0.47g

Omega 6

2.17%0.37g

0.47 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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42%54.8g

Carbohydrate

44%57.3g

54.8 gvs57.3 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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82.5%31.4g

Fiber

122%46.4g

31.4 gvs46.4 g

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

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37.5%21g

Protein

40%22.4g

21 gvs22.4 g

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

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Vitamins

Dried Spearmintvs Spearmint

62%557μg

Vitamin A

154%1384μg

RAE, retinol activity equivalents

557 μgvs1384 μg

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

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25.3%0.3mg

Vitamin B1

44.3%0.53mg

Thiamine

0.3 mgvs0.53 mg

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

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115%1.5mg

Vitamin B2

92%1.2mg

Riboflavin

1.5 mgvs1.2 mg

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

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43%6.9mg

Vitamin B3

40.4%6.46mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs6.46 mg

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

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29.5%1.47mg

Vitamin B5

34%1.7mg

Pantothenic acid

1.47 mgvs1.7 mg

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

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209%2.7mg

Vitamin B6

83%1.08mg

Pyridoxine

2.7 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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139%558μg

Vitamin B9

179%716μg

Folates and Folic Acid

558 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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0%0mg

Vitamin C

101%91mg

Ascorbic acid

0 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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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

Dried Spearmintvs Spearmint

157%1566mg

Calcium

136%1357mg

1566 mgvs1357 mg

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

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180%1.62mg

Copper

182%1.64mg

1.62 mgvs1.64 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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1151%92mg

Iron

1012%81mg

92 mgvs81 mg

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

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151%634mg

Magnesium

102%430mg

634 mgvs430 mg

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

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525%12mg

Manganese

331%7.62mg

12 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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41.5%291mg

Phosphorus

58.4%409mg

291 mgvs409 mg

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

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59.6%2025mg

Potassium

92%3123mg

2025 mgvs3123 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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24%362mg

Sodium

13.6%205mg

362 mgvs205 mg

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

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23%2.54mg

Zinc

67.6%7.43mg

2.54 mgvs7.43 mg

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

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0.32%12g

Water

15.8%583g

12 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 Dried Spearmint vs Spearmint:

Dried Spearmint has 1.3 times more Vitamin B2 and 2.5 times more Vitamin B6 than Fresh Spearmint.
While Fresh Spearmint contains 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.
Both Dried Spearmint and Fresh Spearmint have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Dried Spearmint as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spearmint vs Spearmint:

Dried Spearmint has 1.5 times more Magnesium, 1.6 times more Manganese and 1.8 times more Sodium than Fresh Spearmint.
While Fresh Spearmint contains 1.4 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Zinc and 49 times more Water than Dried Spearmint.
Both Dried Spearmint and Fresh Spearmint have similar amounts of Calcium, Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Spearmint has 1.3 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Omega 3 than Fresh Spearmint.
While Fresh Spearmint contains 1.5 times more Fiber than Dried Spearmint.
Both Dried Spearmint and Fresh Spearmint have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dried Spearmint as well as Fresh Spearmint have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried SpearmintVS Red Wine VinegarSpearmintVS Red Wine Vinegar

Compare Foods

Comparing Nutrients in 300 calories Dried SpearmintVS Spearmint

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: