Nutrients in 1 kilogram of Spearmint

Fresh Spearmint (Mentha spicata), also known as mint.

Macros Ratio

Protein Fat Carbs

25%

12%

63%

1 kg ▼

Macro Nutrients

Spearmint

Energy440 kcal

15%

Fresh Spearmint has 440 kcal of Energy per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.3 g

7.53%

Fresh Spearmint has 7.3 g of Fat per 1 kilogram, which is 7.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.9 g

5.97%

Fresh Spearmint has 1.91 g of Saturated Fat per 1 kilogram, which is 5.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.38 g

211%

Fresh Spearmint has 3.38 g of Omega 3 per 1 kilogram, which is 211% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.54 g

3.18%

Fresh Spearmint has 0.54 g of Omega 6 per 1 kilogram, which is 3.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Spearmint has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate84 g

64.7%

Fresh Spearmint has 84.1 g of Carbohydrate per 1 kilogram, which is 64.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber68 g

179%

Fresh Spearmint has 68 g of Fiber per 1 kilogram, which is 179% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33 g

58.8%

Fresh Spearmint has 32.9 g of Protein per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint

Vitamin A2030 μg

226%

RAE, retinol activity equivalents

Fresh Spearmint has 2030 μg of Vitamin A per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg

65%

Thiamine

Fresh Spearmint has 0.78 mg of Vitamin B1 per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.75 mg

135%

Riboflavin

Fresh Spearmint has 1.75 mg of Vitamin B2 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.5 mg

59.3%

Niacin, nicotinic acid, niacinamide

Fresh Spearmint has 9.48 mg of Vitamin B3 per 1 kilogram, which is 59.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg

50%

Pantothenic acid

Fresh Spearmint has 2.5 mg of Vitamin B5 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.58 mg

122%

Pyridoxine

Fresh Spearmint has 1.58 mg of Vitamin B6 per 1 kilogram, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91050 μg

263%

Folates and Folic Acid

Fresh Spearmint has 1050 μg of Vitamin B9 per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Fresh Spearmint has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C133 mg

148%

Ascorbic acid

Fresh Spearmint has 133 mg of Vitamin C per 1 kilogram, which is 148% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Fresh Spearmint has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Spearmint

Calcium1990 mg

199%

Fresh Spearmint has 1990 mg of Calcium per 1 kilogram, which is 199% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.4 mg

267%

Fresh Spearmint has 2.4 mg of Copper per 1 kilogram, which is 267% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron119 mg

1484%

Fresh Spearmint has 118.7 mg of Iron per 1 kilogram, which is 1484% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium630 mg

150%

Fresh Spearmint has 630 mg of Magnesium per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11 mg

486%

Fresh Spearmint has 11.18 mg of Manganese per 1 kilogram, which is 486% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus600 mg

85.7%

Fresh Spearmint has 600 mg of Phosphorus per 1 kilogram, which is 85.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4580 mg

135%

Fresh Spearmint has 4580 mg of Potassium per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium300 mg

20%

Fresh Spearmint has 300 mg of Sodium per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

99%

Fresh Spearmint has 10.9 mg of Zinc per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water856 g

23%

Fresh Spearmint has 855.5 g of Water per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Fresh Spearmint:

1 kilogram of Spearmint has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Fresh Spearmint:

1 kilogram of Spearmint has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It has a good amount of Sodium.

Macronutrients in 1 kilogram of Fresh Spearmint:

1 kilogram of Spearmint has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Fat.
This spice has some Saturated Fat and Omega 6.

Compare Fresh Spearmint with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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