Nutrients in 500 calories of Spearmint

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

Weight per 500 Calories

Spearmint

1136g

Fresh Spearmint has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

12%

63%

500 kcal ▼

Macro Nutrients

Spearmint

Energy500 kcal

17.2%

Fresh Spearmint has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.3 g

8.55%

Fresh Spearmint has 8.2954545454545 g of Fat per 500 calories, which is 8.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.17 g

6.8%

Fresh Spearmint has 2.1704545454545 g of Saturated Fat per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.84 g

240%

Fresh Spearmint has 3.8409090909091 g of Omega 3 per 500 calories, which is 240% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.61 g

3.6%

Fresh Spearmint has 0.61363636363636 g of Omega 6 per 500 calories, which is 3.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Spearmint has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

73.5%

Fresh Spearmint has 95.568181818182 g of Carbohydrate per 500 calories, which is 73.5% 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

Fiber77.3 g

203%

Fresh Spearmint has 77.272727272727 g of Fiber per 500 calories, which is 203% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein37.4 g

66.8%

Fresh Spearmint has 37.386363636364 g of Protein per 500 calories, which is 66.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint

Vitamin A2307 μg

256%

RAE, retinol activity equivalents

Fresh Spearmint has 2306.8181818182 μg of Vitamin A per 500 calories, which is 256% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.89 mg

74%

Thiamine

Fresh Spearmint has 0.88636363636364 mg of Vitamin B1 per 500 calories, which is 74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22 mg

153%

Riboflavin

Fresh Spearmint has 1.9886363636364 mg of Vitamin B2 per 500 calories, which is 153% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.8 mg

67.3%

Niacin, nicotinic acid, niacinamide

Fresh Spearmint has 10.772727272727 mg of Vitamin B3 per 500 calories, which is 67.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.84 mg

57%

Pantothenic acid

Fresh Spearmint has 2.8409090909091 mg of Vitamin B5 per 500 calories, which is 57% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.8 mg

138%

Pyridoxine

Fresh Spearmint has 1.7954545454545 mg of Vitamin B6 per 500 calories, which is 138% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91193 μg

298%

Folates and Folic Acid

Fresh Spearmint has 1193.1818181818 μg of Vitamin B9 per 500 calories, which is 298% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C151 mg

168%

Ascorbic acid

Fresh Spearmint has 151.13636363636 mg of Vitamin C per 500 calories, which is 168% 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 500 calories, 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

Calcium2261 mg

226%

Fresh Spearmint has 2261.3636363636 mg of Calcium per 500 calories, which is 226% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.73 mg

303%

Fresh Spearmint has 2.7272727272727 mg of Copper per 500 calories, which is 303% 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

Iron135 mg

1686%

Fresh Spearmint has 134.88636363636 mg of Iron per 500 calories, which is 1686% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium716 mg

170%

Fresh Spearmint has 715.90909090909 mg of Magnesium per 500 calories, which is 170% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12.7 mg

552%

Fresh Spearmint has 12.704545454545 mg of Manganese per 500 calories, which is 552% 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

Phosphorus682 mg

97%

Fresh Spearmint has 681.81818181818 mg of Phosphorus per 500 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5205 mg

153%

Fresh Spearmint has 5204.5454545455 mg of Potassium per 500 calories, which is 153% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium341 mg

22.7%

Fresh Spearmint has 340.90909090909 mg of Sodium per 500 calories, which is 22.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.4 mg

113%

Fresh Spearmint has 12.386363636364 mg of Zinc per 500 calories, which is 113% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water972 g

26.3%

Fresh Spearmint has 972.15909090909 g of Water per 500 calories, which is 26.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Fresh Spearmint:

500 calories 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 500 calories of Fresh Spearmint:

500 calories of Spearmint has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Sodium.

Macronutrients in 500 calories of Fresh Spearmint:

500 calories 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 500 calories of Spearmint

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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