Comparing Nutrients in 5 ounces Mustard SpinachVS New Zealand Spinach

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

New Zealand Spinach

34%

10%

56%

5 oz ▼

Macro Nutrients

Mustard Spinachvs New Zealand Spinach

1.08%31kcal

Energy

0.68%20kcal

31 kcalvs20 kcal

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

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0.44%0.43g

Fat

0.29%0.28g

0.43 gvs0.28 g

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

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0.066%0.021g

Saturated Fat

0.14%0.045g

0.021 gvs0.045 g

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

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2.4%0.038g

Omega 3

5.85%0.094g

0.038 gvs0.094 g

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

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0.25%0.043g

Omega 6

0.11%0.018g

0.043 gvs0.018 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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4.25%5.53g

Carbohydrate

2.73%3.54g

5.53 gvs3.54 g

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

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Sugars

0.57%0.41g

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

NA gvs0.41 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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10.4%3.97g

Fiber

5.6%2.13g

3.97 gvs2.13 g

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

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5.57%3.1g

Protein

3.8%2.13g

3.1 gvs2.13 g

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

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Vitamins

Mustard Spinachvs New Zealand Spinach

78%702μg

Vitamin A

RAE, retinol activity equivalents

702 μgvsNA μg

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

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8.03%0.096mg

Vitamin B1

4.72%0.057mg

Thiamine

0.096 mgvs0.057 mg

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

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10%0.13mg

Vitamin B2

14%0.18mg

Riboflavin

0.13 mgvs0.18 mg

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

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6%0.96mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.71 mg

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

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5.05%0.25mg

Vitamin B5

8.85%0.44mg

Pantothenic acid

0.25 mgvs0.44 mg

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

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16.7%0.22mg

Vitamin B6

33%0.43mg

Pyridoxine

0.22 mgvs0.43 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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56.3%225μg

Vitamin B9

5.3%21.3μg

Folates and Folic Acid

225 μgvs21.3 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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205%184mg

Vitamin C

47.2%42.5mg

Ascorbic acid

184 mgvs42.5 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

13.4%2mg

Tocopherols and Tocotrienols

NA mgvs2 mg

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

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Vitamin K

398%478μg

Phytomenadione or phylloquinone

NA μgvs478 μg

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

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Minerals

Mustard Spinachvs New Zealand Spinach

29.8%298mg

Calcium

8.22%82.2mg

298 mgvs82.2 mg

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

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12%0.11mg

Copper

14.6%0.13mg

0.11 mgvs0.13 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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26.6%2.13mg

Iron

14%1.13mg

2.13 mgvs1.13 mg

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

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3.7%15.6mg

Magnesium

13%55.3mg

15.6 mgvs55.3 mg

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

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25%0.58mg

Manganese

39.4%0.91mg

0.58 mgvs0.91 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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5.67%39.7mg

Phosphorus

5.67%39.7mg

39.7 mgvs39.7 mg

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

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18.7%636mg

Potassium

5.4%184mg

636 mgvs184 mg

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

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2.06%1.13μg

Selenium

1.8%0.99μg

1.13 μgvs0.99 μg

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

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2%29.8mg

Sodium

12.3%184mg

29.8 mgvs184 mg

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

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2.2%0.24mg

Zinc

4.9%0.54mg

0.24 mgvs0.54 mg

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

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3.53%131g

Water

3.6%133g

131 gvs133 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.

Compare more foods per 5 oz:

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 5 ounces Mustard SpinachVS New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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