Comparing Nutrients in 1 kilogram Mustard SpinachVS New Zealand Spinach

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

New Zealand Spinach

34%

10%

56%

1 kg ▼

Macro Nutrients

Mustard Spinachvs New Zealand Spinach

7.6%220kcal

Energy

4.83%140kcal

220 kcalvs140 kcal

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

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3.1%3g

Fat

2.06%2g

3 gvs2 g

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

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0.47%0.15g

Saturated Fat

1%0.32g

0.15 gvs0.32 g

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

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17%0.27g

Omega 3

41.3%0.66g

0.27 gvs0.66 g

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

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1.76%0.3g

Omega 6

0.76%0.13g

0.3 gvs0.13 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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30%39g

Carbohydrate

19.2%25g

39 gvs25 g

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

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Sugars

4%2.9g

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

NA gvs2.9 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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73.7%28g

Fiber

39.5%15g

28 gvs15 g

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

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39.3%22g

Protein

26.8%15g

22 gvs15 g

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

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Vitamins

Mustard Spinachvs New Zealand Spinach

550%4950μg

Vitamin A

RAE, retinol activity equivalents

4950 μgvsNA μg

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

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56.7%0.68mg

Vitamin B1

33.3%0.4mg

Thiamine

0.68 mgvs0.4 mg

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

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71.5%0.93mg

Vitamin B2

100%1.3mg

Riboflavin

0.93 mgvs1.3 mg

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

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42.4%6.8mg

Vitamin B3

31.3%5mg

Niacin, nicotinic acid, niacinamide

6.8 mgvs5 mg

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

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35.6%1.78mg

Vitamin B5

62.4%3.12mg

Pantothenic acid

1.78 mgvs3.12 mg

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

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118%1.53mg

Vitamin B6

234%3.04mg

Pyridoxine

1.53 mgvs3.04 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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398%1590μg

Vitamin B9

37.5%150μg

Folates and Folic Acid

1590 μgvs150 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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1444%1300mg

Vitamin C

333%300mg

Ascorbic acid

1300 mgvs300 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

95%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

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

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Vitamin K

2808%3370μg

Phytomenadione or phylloquinone

NA μgvs3370 μg

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

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Minerals

Mustard Spinachvs New Zealand Spinach

210%2100mg

Calcium

58%580mg

2100 mgvs580 mg

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

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83.3%0.75mg

Copper

103%0.93mg

0.75 mgvs0.93 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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188%15mg

Iron

100%8mg

15 mgvs8 mg

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

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26%110mg

Magnesium

93%390mg

110 mgvs390 mg

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

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177%4.07mg

Manganese

278%6.4mg

4.07 mgvs6.4 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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40%280mg

Phosphorus

40%280mg

280 mgvs280 mg

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

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132%4490mg

Potassium

38.2%1300mg

4490 mgvs1300 mg

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

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14.5%8μg

Selenium

12.7%7μg

8 μgvs7 μg

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

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14%210mg

Sodium

86.7%1300mg

210 mgvs1300 mg

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

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15.5%1.7mg

Zinc

34.5%3.8mg

1.7 mgvs3.8 mg

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

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25%922g

Water

25.4%940g

922 gvs940 g

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

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Lets compare vitamin content per 1 kilogram of Mustard Spinach vs New Zealand Spinach:

Raw Mustard Spinach has 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 10.6 times more Vitamin B9 and 4.3 times more Vitamin C than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 1.4 times more Vitamin B2, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mustard Spinach vs New Zealand Spinach:

Raw Mustard Spinach has 3.6 times more Calcium, 1.9 times more Iron and 3.5 times more Potassium than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 3.5 times more Magnesium, 1.6 times more Manganese, 6.2 times more Sodium and 2.2 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw New Zealand Spinach have similar amounts of Copper, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Mustard Spinach has 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.4 times more Omega 3 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Mustard SpinachVS Boiled Mustard SpinachNew Zealand SpinachVS Boiled Mustard SpinachMustard SpinachVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled New Zealand Spinach

Compare Foods

Comparing Nutrients in 1 kilogram Mustard SpinachVS New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: