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Comparing Nutrients in 100 calories Boiled Mustard SpinachVS New Zealand Spinach

Weight per 100 calories

Boiled Mustard Spinach
625g
New Zealand Spinach
714g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Mustard Spinach
34%
9%
57%
New Zealand Spinach
34%
10%
56%
100 kcal ▼

Macro Nutrients

Boiled Mustard Spinachvs 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
1.47%1.43g
1.25 gvs1.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.71%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
29.5%0.47g
NA gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.55%0.093g
NA gvs0.093 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%18g
17.5 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.86%2.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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33%12.5g
Fiber
28%10.7g
12.5 gvs10.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g
Protein
19%10.7g
10.6 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Mustard Spinachvs New Zealand Spinach
285%2563μg
Vitamin A
NA
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
24%0.29mg
Thiamine
0.26 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30%0.39mg
Vitamin B2
71.4%0.93mg
Riboflavin
0.39 mgvs0.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.8%2.7mg
Vitamin B3
22.3%3.57mg
Niacin, nicotinic acid, niacinamide
2.7 mgvs3.57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.74mg
Vitamin B5
44.6%2.23mg
Pantothenic acid
0.74 mgvs2.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46.6%0.61mg
Vitamin B6
167%2.17mg
Pyridoxine
0.61 mgvs2.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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114%456μg
Vitamin B9
26.8%107μg
Folates and Folic Acid
456 μgvs107 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
238%214mg
Ascorbic acid
406 mgvs214 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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NA
Vitamin E
67.6%10mg
Tocopherols and Tocotrienols
NA mgvs10 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2006%2407μg
Phytomenadione or phylloquinone
NA μgvs2407 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Mustard Spinachvs New Zealand Spinach
99%988mg
Calcium
41.4%414mg
988 mgvs414 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.7%0.31mg
Copper
74%0.66mg
0.31 mgvs0.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
71.4%5.7mg
5 mgvs5.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.8mg
Magnesium
66.3%279mg
43.8 mgvs279 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.4%1.7mg
Manganese
198%4.56mg
1.7 mgvs4.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
28.6%200mg
113 mgvs200 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52.4%1781mg
Potassium
27.3%929mg
1781 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.8%3.75μg
Selenium
9.1%5μg
3.75 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.83%87.5mg
Sodium
62%929mg
87.5 mgvs929 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.25%0.69mg
Zinc
24.7%2.7mg
0.69 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%591g
Water
18%671g
591 gvs671 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 New Zealand Spinach:
Comparing minerals per 100 calories for Boiled Mustard Spinach vs New Zealand Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled Mustard SpinachVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled New Zealand Spinach
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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