Comparing Nutrients in 7 ounces Mustard SpinachVS New Zealand Spinach

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

New Zealand Spinach

34%

10%

56%

7 oz ▼

Macro Nutrients

Mustard Spinachvs New Zealand Spinach

1.5%43.7kcal

Energy

0.96%27.8kcal

43.7 kcalvs27.8 kcal

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

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0.61%0.6g

Fat

0.41%0.4g

0.6 gvs0.4 g

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

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0.093%0.03g

Saturated Fat

0.2%0.064g

0.03 gvs0.064 g

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

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3.35%0.054g

Omega 3

8.2%0.13g

0.054 gvs0.13 g

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

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0.35%0.06g

Omega 6

0.15%0.026g

0.06 gvs0.026 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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5.95%7.74g

Carbohydrate

3.8%4.96g

7.74 gvs4.96 g

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

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Sugars

0.79%0.58g

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

NA gvs0.58 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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14.6%5.56g

Fiber

7.83%2.98g

5.56 gvs2.98 g

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

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7.8%4.37g

Protein

5.3%2.98g

4.37 gvs2.98 g

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

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Vitamins

Mustard Spinachvs New Zealand Spinach

109%982μg

Vitamin A

RAE, retinol activity equivalents

982 μgvsNA μg

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

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11.2%0.13mg

Vitamin B1

6.6%0.079mg

Thiamine

0.13 mgvs0.079 mg

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

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14%0.18mg

Vitamin B2

20%0.26mg

Riboflavin

0.18 mgvs0.26 mg

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

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8.4%1.35mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs0.99 mg

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

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7.06%0.35mg

Vitamin B5

12.4%0.62mg

Pantothenic acid

0.35 mgvs0.62 mg

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

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23.4%0.3mg

Vitamin B6

46.4%0.6mg

Pyridoxine

0.3 mgvs0.6 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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79%316μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

316 μgvs29.8 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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287%258mg

Vitamin C

66%59.5mg

Ascorbic acid

258 mgvs59.5 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

18.8%2.8mg

Tocopherols and Tocotrienols

NA mgvs2.8 mg

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

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Vitamin K

557%669μg

Phytomenadione or phylloquinone

NA μgvs669 μg

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

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Minerals

Mustard Spinachvs New Zealand Spinach

41.7%417mg

Calcium

11.5%115mg

417 mgvs115 mg

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

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16.5%0.15mg

Copper

20.5%0.18mg

0.15 mgvs0.18 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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37.2%2.98mg

Iron

20%1.6mg

2.98 mgvs1.6 mg

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

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5.2%22mg

Magnesium

18.4%77.4mg

22 mgvs77.4 mg

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

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35%0.81mg

Manganese

55%1.27mg

0.81 mgvs1.27 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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7.94%55.6mg

Phosphorus

7.94%55.6mg

55.6 mgvs55.6 mg

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

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26.2%891mg

Potassium

7.6%258mg

891 mgvs258 mg

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

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2.9%1.6μg

Selenium

2.53%1.4μg

1.6 μgvs1.4 μg

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

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2.78%41.7mg

Sodium

17%258mg

41.7 mgvs258 mg

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

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3.07%0.34mg

Zinc

6.86%0.75mg

0.34 mgvs0.75 mg

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

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4.95%183g

Water

5.04%187g

183 gvs187 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces Mustard SpinachVS New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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