Nutrients in 1 kilogram of Mustard Spinach

Raw Mustard Spinach (Brassica rapa (Perviridis Group)), also known as Tendergreen, Komatsuna.

Macros Ratio

Protein Fat Carbs

32%

10%

58%

1 kg ▼

Macro Nutrients

Mustard Spinach

Energy220 kcal

7.6%

Raw Mustard Spinach has 220 kcal of Energy per 1 kilogram, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Mustard Spinach has 3 g of Fat per 1 kilogram, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Raw Mustard Spinach has 0.15 g of Saturated Fat per 1 kilogram, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Raw Mustard Spinach has 0.27 g of Omega 3 per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.76%

Raw Mustard Spinach has 0.3 g of Omega 6 per 1 kilogram, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mustard Spinach has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate39 g

30%

Raw Mustard Spinach has 39 g of Carbohydrate per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber28 g

73.7%

Raw Mustard Spinach has 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.3%

Raw Mustard Spinach has 22 g of Protein per 1 kilogram, which is 39.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Spinach

Vitamin A4950 μg

550%

RAE, retinol activity equivalents

Raw Mustard Spinach has 4950 μg of Vitamin A per 1 kilogram, which is 550% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.68 mg

56.7%

Thiamine

Raw Mustard Spinach has 0.68 mg of Vitamin B1 per 1 kilogram, which is 56.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.93 mg

71.5%

Riboflavin

Raw Mustard Spinach has 0.93 mg of Vitamin B2 per 1 kilogram, which is 71.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.8 mg

42.4%

Niacin, nicotinic acid, niacinamide

Raw Mustard Spinach has 6.78 mg of Vitamin B3 per 1 kilogram, which is 42.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.78 mg

35.6%

Pantothenic acid

Raw Mustard Spinach has 1.78 mg of Vitamin B5 per 1 kilogram, which is 35.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.53 mg

118%

Pyridoxine

Raw Mustard Spinach has 1.53 mg of Vitamin B6 per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91590 μg

398%

Folates and Folic Acid

Raw Mustard Spinach has 1590 μg of Vitamin B9 per 1 kilogram, which is 398% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mustard Spinach has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1300 mg

1444%

Ascorbic acid

Raw Mustard Spinach has 1300 mg of Vitamin C per 1 kilogram, which is 1444% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mustard Spinach has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Mustard Spinach

Calcium2100 mg

210%

Raw Mustard Spinach has 2100 mg of Calcium per 1 kilogram, which is 210% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.3%

Raw Mustard Spinach has 0.75 mg of Copper per 1 kilogram, which is 83.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron15 mg

188%

Raw Mustard Spinach has 15 mg of Iron per 1 kilogram, which is 188% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium110 mg

26%

Raw Mustard Spinach has 110 mg of Magnesium per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.07 mg

177%

Raw Mustard Spinach has 4.07 mg of Manganese per 1 kilogram, which is 177% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus280 mg

40%

Raw Mustard Spinach has 280 mg of Phosphorus per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4490 mg

132%

Raw Mustard Spinach has 4490 mg of Potassium per 1 kilogram, which is 132% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8 μg

14.5%

Raw Mustard Spinach has 8 μg of Selenium per 1 kilogram, which is 14.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium210 mg

14%

Raw Mustard Spinach has 210 mg of Sodium per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.5%

Raw Mustard Spinach has 1.7 mg of Zinc per 1 kilogram, which is 15.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water922 g

25%

Raw Mustard Spinach has 922 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Mustard Spinach:

1 kilogram of Mustard Spinach has outstanding amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Mustard Spinach:

1 kilogram of Mustard Spinach has outstanding amounts of Calcium, Copper, Iron, Manganese and Potassium.
It is an excellent source of Magnesium and Phosphorus.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 1 kilogram of Raw Mustard Spinach:

1 kilogram of Mustard Spinach is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Fat.
While 1 kilogram of product has trace amounts of Omega 6, it has no Saturated Fat.

Compare Raw Mustard Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Mustard Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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