Comparing Nutrients in 100 grams Boiled BroccoliVS Spearmint

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spearmint

25%

12%

63%

100 g ▼

Macro Nutrients

Boiled Broccolivs Spearmint

1.2%35kcal

Energy

1.5%44kcal

35 kcalvs44 kcal

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

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0.42%0.41g

Fat

0.75%0.73g

0.41 gvs0.73 g

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

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0.25%0.079g

Saturated Fat

0.6%0.19g

0.079 gvs0.19 g

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

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7.44%0.12g

Omega 3

21%0.34g

0.12 gvs0.34 g

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

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0.3%0.051g

Omega 6

0.32%0.054g

0.051 gvs0.054 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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5.52%7.18g

Carbohydrate

6.47%8.4g

7.18 gvs8.4 g

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

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1.9%1.4g

Sugars

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

1.4 gvsNA g

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

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1.02%0.74g

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]

0.74 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.08g

Sucrose

0.08 gvsNA g

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

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8.7%3.3g

Fiber

18%6.8g

3.3 gvs6.8 g

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

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4.25%2.38g

Protein

5.88%3.3g

2.38 gvs3.3 g

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

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Vitamins

Boiled Broccolivs Spearmint

8.56%77μg

Vitamin A

22.6%203μg

RAE, retinol activity equivalents

77 μgvs203 μg

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

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5.25%0.063mg

Vitamin B1

6.5%0.078mg

Thiamine

0.063 mgvs0.078 mg

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

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9.46%0.12mg

Vitamin B2

13.5%0.18mg

Riboflavin

0.12 mgvs0.18 mg

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

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3.46%0.55mg

Vitamin B3

5.93%0.95mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs0.95 mg

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

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12.3%0.62mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.62 mgvs0.25 mg

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

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15.4%0.2mg

Vitamin B6

12%0.16mg

Pyridoxine

0.2 mgvs0.16 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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27%108μg

Vitamin B9

26.3%105μg

Folates and Folic Acid

108 μgvs105 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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72%65mg

Vitamin C

14.8%13.3mg

Ascorbic acid

65 mgvs13.3 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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9.67%1.45mg

Vitamin E

Tocopherols and Tocotrienols

1.45 mgvsNA mg

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

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118%141μg

Vitamin K

Phytomenadione or phylloquinone

141 μgvsNA μg

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

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Minerals

Boiled Broccolivs Spearmint

4%40mg

Calcium

20%199mg

40 mgvs199 mg

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

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6.78%0.061mg

Copper

26.7%0.24mg

0.061 mgvs0.24 mg

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

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0.1%4μg

Fluoride

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

4 μgvsNA μg

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

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8.38%0.67mg

Iron

148%12mg

0.67 mgvs12 mg

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

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5%21mg

Magnesium

15%63mg

21 mgvs63 mg

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

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8.43%0.19mg

Manganese

48.6%1.1mg

0.19 mgvs1.1 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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9.57%67mg

Phosphorus

8.57%60mg

67 mgvs60 mg

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

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8.6%293mg

Potassium

13.5%458mg

293 mgvs458 mg

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

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2.9%1.6μg

Selenium

1.6 μgvsNA μg

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

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2.73%41mg

Sodium

2%30mg

41 mgvs30 mg

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

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4.1%0.45mg

Zinc

9.9%1.1mg

0.45 mgvs1.1 mg

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

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2.4%89.3g

Water

2.3%85.6g

89.3 gvs85.6 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Boiled BroccoliVS Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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