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Nutrients in 5 ounces of Spearmint

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

Macros Ratio

Protein Fat Carbs
25%
12%
63%
5 oz ▼

Macro Nutrients

Spearmint
Energy62.4 kcal
2.15%
Fresh Spearmint has 62.3689 kcal of Energy per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.03 g
1.07%
Fresh Spearmint has 1.03475675 g of Fat per 5 ounces, which is 1.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.27 g
0.85%
Fresh Spearmint has 0.270737725 g of Saturated Fat per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.48 g
30%
Fresh Spearmint has 0.47910655 g of Omega 3 per 5 ounces, which is 30% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.077 g
0.45%
Fresh Spearmint has 0.07654365 g of Omega 6 per 5 ounces, which is 0.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Fresh Spearmint has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12 g
9.17%
Fresh Spearmint has 11.92096475 g of Carbohydrate per 5 ounces, which is 9.17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber9.64 g
25.4%
Fresh Spearmint has 9.63883 g of Fiber per 5 ounces, which is 25.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.66 g
8.33%
Fresh Spearmint has 4.66349275 g of Protein per 5 ounces, which is 8.33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint
Vitamin A288 μg
32%
RAE, retinol activity equivalents
Fresh Spearmint has 287.747425 μg of Vitamin A per 5 ounces, which is 32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.2%
Thiamine
Fresh Spearmint has 0.11056305 mg of Vitamin B1 per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19%
Riboflavin
Fresh Spearmint has 0.248058125 mg of Vitamin B2 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.34 mg
8.4%
Niacin, nicotinic acid, niacinamide
Fresh Spearmint has 1.3437663 mg of Vitamin B3 per 5 ounces, which is 8.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg
7.1%
Pantothenic acid
Fresh Spearmint has 0.35436875 mg of Vitamin B5 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg
17.2%
Pyridoxine
Fresh Spearmint has 0.22396105 mg of Vitamin B6 per 5 ounces, which is 17.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9149 μg
37.2%
Folates and Folic Acid
Fresh Spearmint has 148.834875 μg of Vitamin B9 per 5 ounces, which is 37.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Fresh Spearmint has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19 mg
21%
Ascorbic acid
Fresh Spearmint has 18.8524175 mg of Vitamin C per 5 ounces, which is 21% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Fresh Spearmint has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Spearmint
Calcium282 mg
28.2%
Fresh Spearmint has 282.077525 mg of Calcium per 5 ounces, which is 28.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.34 mg
37.8%
Fresh Spearmint has 0.340194 mg of Copper per 5 ounces, which is 37.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron17 mg
210%
Fresh Spearmint has 16.82542825 mg of Iron per 5 ounces, which is 210% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium89.3 mg
21.3%
Fresh Spearmint has 89.300925 mg of Magnesium per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.6 mg
69%
Fresh Spearmint has 1.58473705 mg of Manganese per 5 ounces, which is 69% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus85 mg
12%
Fresh Spearmint has 85.0485 mg of Phosphorus per 5 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium649 mg
19%
Fresh Spearmint has 649.20355 mg of Potassium per 5 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium42.5 mg
2.83%
Fresh Spearmint has 42.52425 mg of Sodium per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.55 mg
14%
Fresh Spearmint has 1.54504775 mg of Zinc per 5 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water121 g
3.28%
Fresh Spearmint has 121.26498625 g of Water per 5 ounces, which is 3.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Fresh Spearmint:
Minerals in 5 ounces of Fresh Spearmint:
Macronutrients in 5 ounces of Fresh Spearmint:



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