Nutrients in 1 pound of Mustard Spinach

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

Macros Ratio

Protein Fat Carbs

32%

10%

58%

1 lb ▼

Macro Nutrients

Mustard Spinach

Energy100 kcal

3.44%

Raw Mustard Spinach has 99.79024 kcal of Energy per 1 pound, which is 3.44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.36 g

1.4%

Raw Mustard Spinach has 1.360776 g of Fat per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.068 g

0.21%

Raw Mustard Spinach has 0.0680388 g of Saturated Fat per 1 pound, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.65%

Raw Mustard Spinach has 0.12246984 g of Omega 3 per 1 pound, which is 7.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.8%

Raw Mustard Spinach has 0.1360776 g of Omega 6 per 1 pound, which is 0.8% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.7 g

13.6%

Raw Mustard Spinach has 17.690088 g of Carbohydrate per 1 pound, which is 13.6% 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

Fiber12.7 g

33.4%

Raw Mustard Spinach has 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.98 g

18%

Raw Mustard Spinach has 9.979024 g of Protein per 1 pound, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Spinach

Vitamin A2245 μg

249%

RAE, retinol activity equivalents

Raw Mustard Spinach has 2245.2804 μg of Vitamin A per 1 pound, which is 249% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.7%

Thiamine

Raw Mustard Spinach has 0.30844256 mg of Vitamin B1 per 1 pound, which is 25.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.4%

Riboflavin

Raw Mustard Spinach has 0.42184056 mg of Vitamin B2 per 1 pound, which is 32.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.08 mg

19.2%

Niacin, nicotinic acid, niacinamide

Raw Mustard Spinach has 3.07535376 mg of Vitamin B3 per 1 pound, which is 19.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16%

Pantothenic acid

Raw Mustard Spinach has 0.80739376 mg of Vitamin B5 per 1 pound, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53.4%

Pyridoxine

Raw Mustard Spinach has 0.69399576 mg of Vitamin B6 per 1 pound, which is 53.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9721 μg

180%

Folates and Folic Acid

Raw Mustard Spinach has 721.21128 μg of Vitamin B9 per 1 pound, which is 180% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C590 mg

655%

Ascorbic acid

Raw Mustard Spinach has 589.6696 mg of Vitamin C per 1 pound, which is 655% 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 pound, 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

Calcium953 mg

95%

Raw Mustard Spinach has 952.5432 mg of Calcium per 1 pound, which is 95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.8%

Raw Mustard Spinach has 0.340194 mg of Copper per 1 pound, which is 37.8% 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

Iron6.8 mg

85%

Raw Mustard Spinach has 6.80388 mg of Iron per 1 pound, which is 85% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium50 mg

12%

Raw Mustard Spinach has 49.89512 mg of Magnesium per 1 pound, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.85 mg

80.3%

Raw Mustard Spinach has 1.84611944 mg of Manganese per 1 pound, which is 80.3% 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

Phosphorus127 mg

18%

Raw Mustard Spinach has 127.00576 mg of Phosphorus per 1 pound, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2037 mg

60%

Raw Mustard Spinach has 2036.62808 mg of Potassium per 1 pound, which is 60% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.63 μg

6.6%

Raw Mustard Spinach has 3.628736 μg of Selenium per 1 pound, which is 6.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.35%

Raw Mustard Spinach has 95.25432 mg of Sodium per 1 pound, which is 6.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

Raw Mustard Spinach has 0.7711064 mg of Zinc per 1 pound, which is 7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water418 g

11.3%

Raw Mustard Spinach has 418.211824 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Mustard Spinach:

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

Minerals in 1 pound of Raw Mustard Spinach:

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

Macronutrients in 1 pound of Raw Mustard Spinach:

1 pound of Mustard Spinach is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Protein.
While 1 pound of product has trace amounts of Fat and 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 pound of Mustard Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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