Comparing Nutrients in 500 calories Dried SpearmintVS Boiled Broccoli

Weight per 500 calories

Dried Spearmint

175g

Boiled Broccoli

1429g

Dried Spearmint has 8.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Spearmint or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Spearmint

23%

16%

61%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Dried Spearmintvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11%10.6g

Fat

6.04%5.86g

10.6 gvs5.86 g

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

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8.65%2.77g

Saturated Fat

3.53%1.13g

2.77 gvs1.13 g

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

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306%4.9g

Omega 3

106%1.7g

4.9 gvs1.7 g

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

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4.6%0.78g

Omega 6

4.3%0.73g

0.78 gvs0.73 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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70.2%91g

Carbohydrate

79%103g

91 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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138%52.3g

Fiber

124%47g

52.3 gvs47 g

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

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62.4%35g

Protein

60.7%34g

35 gvs34 g

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

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Vitamins

Dried Spearmintvs Boiled Broccoli

103%928μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

928 μgvs1100 μg

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

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42%0.51mg

Vitamin B1

75%0.9mg

Thiamine

0.51 mgvs0.9 mg

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

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192%2.5mg

Vitamin B2

135%1.76mg

Riboflavin

2.5 mgvs1.76 mg

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

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72%11.5mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

11.5 mgvs7.9 mg

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

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49%2.46mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.46 mgvs8.8 mg

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

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348%4.52mg

Vitamin B6

220%2.86mg

Pyridoxine

4.52 mgvs2.86 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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232%930μg

Vitamin B9

386%1543μg

Folates and Folic Acid

930 μgvs1543 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

1030%927mg

Ascorbic acid

0 mgvs927 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

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Dried Spearmintvs Boiled Broccoli

261%2611mg

Calcium

57%571mg

2611 mgvs571 mg

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

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301%2.7mg

Copper

97%0.87mg

2.7 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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1918%153mg

Iron

120%9.57mg

153 mgvs9.57 mg

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

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251%1056mg

Magnesium

71.4%300mg

1056 mgvs300 mg

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

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876%20mg

Manganese

120%2.77mg

20 mgvs2.77 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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69%484mg

Phosphorus

137%957mg

484 mgvs957 mg

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

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99%3375mg

Potassium

123%4186mg

3375 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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40.2%604mg

Sodium

39%586mg

604 mgvs586 mg

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

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38.4%4.23mg

Zinc

58.4%6.43mg

4.23 mgvs6.43 mg

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

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0.54%20g

Water

34.5%1275g

20 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Dried Spearmint vs Boiled Broccoli:

Dried Spearmint has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Vitamin B1, 3.6 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Dried Spearmint.
Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Vitamin A per 500 kcal.
Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Spearmint vs Boiled Broccoli:

Dried Spearmint has 4.6 times more Calcium, 3.1 times more Copper, 16 times more Iron, 3.5 times more Magnesium and 7.3 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Phosphorus, 1.5 times more Zinc and 64.3 times more Water than Dried Spearmint.
Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Spearmint has 1.8 times more Fat, 2.5 times more Saturated Fat and 2.9 times more Omega 3 than Boiled and Drained Broccoli.
Both Dried Spearmint and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dried Spearmint as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried SpearmintVS Red Wine VinegarBoiled BroccoliVS Red Wine VinegarDried SpearmintVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dried SpearmintVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Spearmint or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: