Comparing Nutrients in 100 calories Boiled Mustard SpinachVS Boiled New Zealand Spinach

Weight per 100 calories

Boiled Mustard Spinach

625g

Boiled New Zealand Spinach

833g

Boiled Mustard Spinach has 1.3 times more energy per 100g than Boiled New Zealand Spinach. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Boiled Mustard Spinach or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Spinach

34%

57%

Boiled New Zealand Spinach

34%

10%

56%

100 kcal ▼

Macro Nutrients

Boiled Mustard Spinachvs Boiled New Zealand Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.3%1.25g

Fat

1.46%1.4g

1.25 gvs1.4 g

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

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Saturated Fat

0.7%0.23g

NA gvs0.23 g

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

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Omega 3

29%0.47g

NA gvs0.47 g

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

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Omega 6

0.54%0.092g

NA gvs0.092 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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13.5%17.5g

Carbohydrate

13.7%17.8g

17.5 gvs17.8 g

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

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Sugars

2.87%2.1g

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

NA gvs2.1 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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33%12.5g

Fiber

30.7%11.7g

12.5 gvs11.7 g

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

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19%10.6g

Protein

19.3%11g

10.6 gvs11 g

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

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Vitamins

Boiled Mustard Spinachvs Boiled New Zealand Spinach

285%2563μg

Vitamin A

RAE, retinol activity equivalents

2563 μgvsNA μg

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

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21.4%0.26mg

Vitamin B1

21%0.25mg

Thiamine

0.26 mgvs0.25 mg

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

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30%0.39mg

Vitamin B2

68.6%0.89mg

Riboflavin

0.39 mgvs0.89 mg

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

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16.8%2.7mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs3.25 mg

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

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15%0.74mg

Vitamin B5

42.7%2.13mg

Pantothenic acid

0.74 mgvs2.13 mg

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

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46.6%0.61mg

Vitamin B6

152%1.98mg

Pyridoxine

0.61 mgvs1.98 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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114%456μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

456 μgvs66.7 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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451%406mg

Vitamin C

148%133mg

Ascorbic acid

406 mgvs133 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

68.3%10.3mg

Tocopherols and Tocotrienols

NA mgvs10.3 mg

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

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Vitamin K

2028%2433μg

Phytomenadione or phylloquinone

NA μgvs2433 μg

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

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Minerals

Boiled Mustard Spinachvs Boiled New Zealand Spinach

99%988mg

Calcium

40%400mg

988 mgvs400 mg

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

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34.7%0.31mg

Copper

71.3%0.64mg

0.31 mgvs0.64 mg

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

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Fluoride

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

NA μgvsNA μg

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

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62.5%5mg

Iron

68.8%5.5mg

5 mgvs5.5 mg

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

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10.4%43.8mg

Magnesium

63.5%267mg

43.8 mgvs267 mg

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

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73.4%1.7mg

Manganese

191%4.4mg

1.7 mgvs4.4 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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16%113mg

Phosphorus

26%183mg

113 mgvs183 mg

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

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52.4%1781mg

Potassium

25%850mg

1781 mgvs850 mg

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

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6.8%3.75μg

Selenium

13.6%7.5μg

3.75 μgvs7.5 μg

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

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5.83%87.5mg

Sodium

59.4%892mg

87.5 mgvs892 mg

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

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6.25%0.69mg

Zinc

23.5%2.6mg

0.69 mgvs2.6 mg

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

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16%591g

Water

21.4%790g

591 gvs790 g

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

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Lets compare vitamin content per 100 calories of Boiled Mustard Spinach vs Boiled New Zealand Spinach:

Boiled and Drained Mustard Spinach has 6.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 2.3 times more Vitamin B2, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Boiled and Drained Mustard Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Mustard Spinach vs Boiled New Zealand Spinach:

Boiled and Drained Mustard Spinach has 2.5 times more Calcium and 2.1 times more Potassium than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 2.1 times more Copper, 6.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium, 10.2 times more Sodium, 3.8 times more Zinc and 1.3 times more Water than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled and Drained Mustard Spinach and Boiled and Drained New Zealand Spinach have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 kcal.
Both Boiled and Drained Mustard Spinach as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

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Compare Foods

Comparing Nutrients in 100 calories Boiled Mustard SpinachVS Boiled New Zealand Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Mustard Spinach or Boiled New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: