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Comparing Nutrients in 300 calories Boiled Mustard SpinachVS New Zealand Spinach

Weight per 300 calories

Boiled Mustard Spinach
1875g
New Zealand Spinach
2143g

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

Which food has more nutrients per 300 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%
300 kcal ▼

Macro Nutrients

Boiled Mustard Spinachvs New Zealand Spinach
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.87%3.75g
Fat
4.4%4.3g
3.75 gvs4.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
2.14%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
88.4%1.4g
NA gvs1.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
1.64%0.28g
NA gvs0.28 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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40.4%52.5g
Carbohydrate
41.2%53.6g
52.5 gvs53.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.57%6.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.2 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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99%37.5g
Fiber
84.6%32g
37.5 gvs32 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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57%32g
Protein
57.4%32g
32 gvs32 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Mustard Spinachvs New Zealand Spinach
854%7688μg
Vitamin A
NA
RAE, retinol activity equivalents
7688 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64%0.77mg
Vitamin B1
71.4%0.86mg
Thiamine
0.77 mgvs0.86 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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89.4%1.16mg
Vitamin B2
214%2.8mg
Riboflavin
1.16 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.4%8.06mg
Vitamin B3
67%10.7mg
Niacin, nicotinic acid, niacinamide
8.06 mgvs10.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.6%2.23mg
Vitamin B5
134%6.7mg
Pantothenic acid
2.23 mgvs6.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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140%1.8mg
Vitamin B6
501%6.5mg
Pyridoxine
1.8 mgvs6.5 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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342%1369μg
Vitamin B9
80.4%321μg
Folates and Folic Acid
1369 μgvs321 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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1354%1219mg
Vitamin C
714%643mg
Ascorbic acid
1219 mgvs643 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
203%30.4mg
Tocopherols and Tocotrienols
NA mgvs30.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6018%7221μg
Phytomenadione or phylloquinone
NA μgvs7221 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Mustard Spinachvs New Zealand Spinach
296%2963mg
Calcium
124%1243mg
2963 mgvs1243 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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104%0.94mg
Copper
221%2mg
0.94 mgvs2 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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188%15mg
Iron
214%17mg
15 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.3%131mg
Magnesium
199%836mg
131 mgvs836 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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220%5.06mg
Manganese
595%13.7mg
5.06 mgvs13.7 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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48.2%338mg
Phosphorus
85.7%600mg
338 mgvs600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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157%5344mg
Potassium
82%2786mg
5344 mgvs2786 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.5%11.3μg
Selenium
27.3%15μg
11.3 μgvs15 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17.5%263mg
Sodium
186%2786mg
263 mgvs2786 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.06mg
Zinc
74%8.14mg
2.06 mgvs8.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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48%1772g
Water
54.4%2014g
1772 gvs2014 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Mustard Spinach vs New Zealand Spinach:
Comparing minerals per 300 calories for Boiled Mustard Spinach vs New Zealand Spinach:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 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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