Comparing Nutrients in 500 calories Boiled Mustard SpinachVS Mustard Spinach

Weight per 500 calories

Boiled Mustard Spinach

3125g

Mustard Spinach

2273g

Raw Mustard Spinach has 1.4 times more energy per unit of mass than Boiled and Drained Mustard Spinach, which is very low in comparison to other foods. Boiled Mustard Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled Mustard Spinach or Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Spinach

34%

57%

Mustard Spinach

32%

10%

58%

500 kcal ▼

Macro Nutrients

Boiled Mustard Spinachvs Mustard Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.44%6.25g

Fat

7.03%6.8g

6.25 gvs6.8 g

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

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Saturated Fat

1.07%0.34g

NA gvs0.34 g

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

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Omega 3

38.4%0.61g

NA gvs0.61 g

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

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Omega 6

4%0.68g

NA gvs0.68 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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67.3%87.5g

Carbohydrate

68%88.6g

87.5 gvs88.6 g

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

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Sugars

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

NA gvsNA 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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164%62.5g

Fiber

167%63.6g

62.5 gvs63.6 g

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

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95%53g

Protein

89.3%50g

53 gvs50 g

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

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Vitamins

Boiled Mustard Spinachvs Mustard Spinach

1424%12813μg

Vitamin A

1250%11250μg

RAE, retinol activity equivalents

12813 μgvs11250 μg

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

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107%1.3mg

Vitamin B1

129%1.55mg

Thiamine

1.3 mgvs1.55 mg

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

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149%1.94mg

Vitamin B2

163%2.1mg

Riboflavin

1.94 mgvs2.1 mg

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

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84%13.4mg

Vitamin B3

96%15.4mg

Niacin, nicotinic acid, niacinamide

13.4 mgvs15.4 mg

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

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74.4%3.7mg

Vitamin B5

81%4.05mg

Pantothenic acid

3.7 mgvs4.05 mg

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

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233%3.03mg

Vitamin B6

267%3.48mg

Pyridoxine

3.03 mgvs3.48 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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570%2281μg

Vitamin B9

903%3614μg

Folates and Folic Acid

2281 μgvs3614 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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2257%2031mg

Vitamin C

3283%2955mg

Ascorbic acid

2031 mgvs2955 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Mustard Spinachvs Mustard Spinach

494%4938mg

Calcium

477%4773mg

4938 mgvs4773 mg

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

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174%1.56mg

Copper

189%1.7mg

1.56 mgvs1.7 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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313%25mg

Iron

426%34mg

25 mgvs34 mg

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

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52%219mg

Magnesium

59.5%250mg

219 mgvs250 mg

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

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367%8.44mg

Manganese

402%9.25mg

8.44 mgvs9.25 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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80.4%563mg

Phosphorus

91%636mg

563 mgvs636 mg

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

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262%8906mg

Potassium

300%10205mg

8906 mgvs10205 mg

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

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34%18.8μg

Selenium

33%18μg

18.8 μgvs18 μg

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

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29%438mg

Sodium

32%477mg

438 mgvs477 mg

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

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31.3%3.44mg

Zinc

35%3.86mg

3.44 mgvs3.86 mg

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

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80%2953g

Water

56.6%2095g

2953 gvs2095 g

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

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Lets compare vitamin content per 500 calories of Boiled Mustard Spinach vs Mustard Spinach:

Raw Mustard Spinach contains 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Mustard Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Boiled and Drained Mustard Spinach as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mustard Spinach vs Mustard Spinach:

Boiled and Drained Mustard Spinach has 1.4 times more Water than Raw Mustard Spinach.
While Raw Mustard Spinach contains 1.4 times more Iron than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Mustard Spinach have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled and Drained Mustard Spinach and Raw Mustard Spinach have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled and Drained Mustard Spinach as well as Raw Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Mustard SpinachVS New Zealand SpinachMustard SpinachVS New Zealand Spinach

Compare Foods

Comparing Nutrients in 500 calories Boiled Mustard SpinachVS Mustard Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mustard Spinach or Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: