Comparing Nutrients in 500 calories SpearmintVS Boiled Broccoli

Weight per 500 calories

Spearmint

1136g

Boiled Broccoli

1429g

Spearmint has 1.3 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Spearmint

25%

12%

63%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

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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8.55%8.3g

Fat

6.04%5.86g

8.3 gvs5.86 g

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

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6.8%2.17g

Saturated Fat

3.53%1.13g

2.17 gvs1.13 g

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

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240%3.84g

Omega 3

106%1.7g

3.84 gvs1.7 g

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

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3.6%0.61g

Omega 6

4.3%0.73g

0.61 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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73.5%96g

Carbohydrate

79%103g

96 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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203%77.3g

Fiber

124%47g

77.3 gvs47 g

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

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66.8%37.4g

Protein

60.7%34g

37.4 gvs34 g

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

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Vitamins

Spearmintvs Boiled Broccoli

256%2307μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

2307 μgvs1100 μg

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

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74%0.89mg

Vitamin B1

75%0.9mg

Thiamine

0.89 mgvs0.9 mg

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

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153%2mg

Vitamin B2

135%1.76mg

Riboflavin

2 mgvs1.76 mg

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

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67.3%10.8mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

10.8 mgvs7.9 mg

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

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57%2.84mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.84 mgvs8.8 mg

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

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138%1.8mg

Vitamin B6

220%2.86mg

Pyridoxine

1.8 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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298%1193μg

Vitamin B9

386%1543μg

Folates and Folic Acid

1193 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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168%151mg

Vitamin C

1030%927mg

Ascorbic acid

151 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

Spearmintvs Boiled Broccoli

226%2261mg

Calcium

57%571mg

2261 mgvs571 mg

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

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303%2.73mg

Copper

97%0.87mg

2.73 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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1686%135mg

Iron

120%9.57mg

135 mgvs9.57 mg

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

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170%716mg

Magnesium

71.4%300mg

716 mgvs300 mg

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

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552%12.7mg

Manganese

120%2.77mg

12.7 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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97%682mg

Phosphorus

137%957mg

682 mgvs957 mg

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

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153%5205mg

Potassium

123%4186mg

5205 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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22.7%341mg

Sodium

39%586mg

341 mgvs586 mg

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

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113%12.4mg

Zinc

58.4%6.43mg

12.4 mgvs6.43 mg

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

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26.3%972g

Water

34.5%1275g

972 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 Spearmint vs Boiled Broccoli:

Fresh Spearmint has 2.1 times more Vitamin A and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 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.
Both Fresh Spearmint and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Fresh 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 Spearmint vs Boiled Broccoli:

Fresh Spearmint has 4 times more Calcium, 3.1 times more Copper, 14.1 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 1.2 times more Potassium and 1.9 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Phosphorus, 1.7 times more Sodium and 1.3 times more Water than Fresh Spearmint.

Comparison of macro-nutrients per 500 calories:

Fresh Spearmint has 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 Fresh Spearmint and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Fresh 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:

SpearmintVS Dried SpearmintBoiled BroccoliVS Dried SpearmintSpearmintVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories SpearmintVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: