Comparing Nutrients in 500 calories Boiled Mustard SpinachVS New Zealand Spinach

Weight per 500 calories

Boiled Mustard Spinach

3125g

New Zealand Spinach

3571g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Mustard Spinach

34%

57%

New Zealand Spinach

34%

10%

56%

500 kcal ▼

Macro Nutrients

Boiled Mustard Spinachvs New Zealand 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

7.36%7.14g

6.25 gvs7.14 g

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

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Saturated Fat

3.57%1.14g

NA gvs1.14 g

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

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Omega 3

147%2.36g

NA gvs2.36 g

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

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Omega 6

2.73%0.46g

NA gvs0.46 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

68.7%89.3g

87.5 gvs89.3 g

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

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Sugars

14.3%10.4g

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

NA gvs10.4 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

141%53.6g

62.5 gvs53.6 g

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

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95%53g

Protein

96%53.6g

53 gvs53.6 g

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

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Vitamins

Boiled Mustard Spinachvs New Zealand Spinach

1424%12813μg

Vitamin A

RAE, retinol activity equivalents

12813 μgvsNA μg

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

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107%1.3mg

Vitamin B1

119%1.43mg

Thiamine

1.3 mgvs1.43 mg

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

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149%1.94mg

Vitamin B2

357%4.64mg

Riboflavin

1.94 mgvs4.64 mg

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

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84%13.4mg

Vitamin B3

112%18mg

Niacin, nicotinic acid, niacinamide

13.4 mgvs18 mg

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

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74.4%3.7mg

Vitamin B5

223%11mg

Pantothenic acid

3.7 mgvs11 mg

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

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233%3.03mg

Vitamin B6

835%11mg

Pyridoxine

3.03 mgvs11 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

134%536μg

Folates and Folic Acid

2281 μgvs536 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

1190%1071mg

Ascorbic acid

2031 mgvs1071 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

338%50.7mg

Tocopherols and Tocotrienols

NA mgvs50.7 mg

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

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Vitamin K

10030%12036μg

Phytomenadione or phylloquinone

NA μgvs12036 μg

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

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Minerals

Boiled Mustard Spinachvs New Zealand Spinach

494%4938mg

Calcium

207%2071mg

4938 mgvs2071 mg

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

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174%1.56mg

Copper

369%3.32mg

1.56 mgvs3.32 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

357%28.6mg

25 mgvs28.6 mg

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

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52%219mg

Magnesium

332%1393mg

219 mgvs1393 mg

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

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367%8.44mg

Manganese

992%23mg

8.44 mgvs23 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

143%1000mg

563 mgvs1000 mg

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

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262%8906mg

Potassium

137%4643mg

8906 mgvs4643 mg

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

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34%18.8μg

Selenium

45.5%25μg

18.8 μgvs25 μg

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

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29%438mg

Sodium

310%4643mg

438 mgvs4643 mg

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

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31.3%3.44mg

Zinc

123%13.6mg

3.44 mgvs13.6 mg

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

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80%2953g

Water

91%3357g

2953 gvs3357 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 New Zealand Spinach:

Boiled and Drained Mustard Spinach has 4.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw New Zealand Spinach have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled and Drained Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Mustard Spinach has 2.4 times more Calcium and 1.9 times more Potassium than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.1 times more Copper, 6.4 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Selenium, 10.6 times more Sodium and 3.9 times more Zinc than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw New Zealand Spinach have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Mustard SpinachVS New Zealand Spinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: