Comparing Nutrients in 300 calories Mustard SpinachVS New Zealand Spinach

Weight per 300 calories

Mustard Spinach

1364g

New Zealand Spinach

2143g

Mustard Spinach has 1.6 times more energy per 100g than New Zealand Spinach. It has very low energy density when compared to other foods. Raw New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - Mustard Spinach or New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

New Zealand Spinach

34%

10%

56%

300 kcal ▼

Macro Nutrients

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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4.2%4.1g

Fat

4.4%4.3g

4.1 gvs4.3 g

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

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0.64%0.2g

Saturated Fat

2.14%0.69g

0.2 gvs0.69 g

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

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23%0.37g

Omega 3

88.4%1.4g

0.37 gvs1.4 g

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

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2.4%0.41g

Omega 6

1.64%0.28g

0.41 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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41%53g

Carbohydrate

41.2%53.6g

53 gvs53.6 g

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

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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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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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100%38g

Fiber

84.6%32g

38 gvs32 g

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

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53.6%30g

Protein

57.4%32g

30 gvs32 g

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

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Vitamins

Mustard Spinachvs New Zealand Spinach

750%6750μg

Vitamin A

RAE, retinol activity equivalents

6750 μgvsNA μg

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

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77.3%0.93mg

Vitamin B1

71.4%0.86mg

Thiamine

0.93 mgvs0.86 mg

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

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98%1.27mg

Vitamin B2

214%2.8mg

Riboflavin

1.27 mgvs2.8 mg

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

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57.8%9.25mg

Vitamin B3

67%10.7mg

Niacin, nicotinic acid, niacinamide

9.25 mgvs10.7 mg

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

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48.5%2.43mg

Vitamin B5

134%6.7mg

Pantothenic acid

2.43 mgvs6.7 mg

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

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160%2.1mg

Vitamin B6

501%6.5mg

Pyridoxine

2.1 mgvs6.5 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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542%2168μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

2168 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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1970%1773mg

Vitamin C

714%643mg

Ascorbic acid

1773 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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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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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

Mustard Spinachvs New Zealand Spinach

286%2864mg

Calcium

124%1243mg

2864 mgvs1243 mg

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

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114%1.02mg

Copper

221%2mg

1.02 mgvs2 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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256%20.5mg

Iron

214%17mg

20.5 mgvs17 mg

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

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35.7%150mg

Magnesium

199%836mg

150 mgvs836 mg

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

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241%5.55mg

Manganese

595%13.7mg

5.55 mgvs13.7 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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54.5%382mg

Phosphorus

85.7%600mg

382 mgvs600 mg

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

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180%6123mg

Potassium

82%2786mg

6123 mgvs2786 mg

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

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20%11μg

Selenium

27.3%15μg

11 μgvs15 μg

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

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19%286mg

Sodium

186%2786mg

286 mgvs2786 mg

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

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21%2.3mg

Zinc

74%8.14mg

2.3 mgvs8.14 mg

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

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34%1257g

Water

54.4%2014g

1257 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 Mustard Spinach vs New Zealand Spinach:

Raw Mustard Spinach has 6.7 times more Vitamin B9 and 2.8 times more Vitamin C than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.2 times more Vitamin B2, 2.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw New Zealand Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mustard Spinach vs New Zealand Spinach:

Raw Mustard Spinach has 2.3 times more Calcium and 2.2 times more Potassium than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 1.9 times more Copper, 5.6 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium, 9.7 times more Sodium, 3.5 times more Zinc and 1.6 times more Water than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw New Zealand Spinach have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach contains 3.8 times more Omega 3 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw New Zealand Spinach have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Mustard SpinachVS New Zealand Spinach

Weight per 300 calories

Which food has more nutrients per 300 calories - Mustard Spinach or New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: