Food Info

Menu
Select from foods

Nutrients in 300 calories of Boiled Mustard Spinach

Boiled and Drained Mustard Spinach, also known as Tendergreen, Komatsuna.

Weight per 300 Calories

Boiled Mustard Spinach
1875g

Boiled and Drained Mustard Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
34%
9%
57%
300 kcal ▼

Macro Nutrients

Boiled Mustard Spinach
Energy300 kcal
10.3%
Boiled and Drained Mustard Spinach has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.75 g
3.87%
Boiled and Drained Mustard Spinach has 3.75 g of Fat per 300 calories, which is 3.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Boiled and Drained Mustard Spinach has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate52.5 g
40.4%
Boiled and Drained Mustard Spinach has 52.5 g of Carbohydrate per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber37.5 g
99%
Boiled and Drained Mustard Spinach has 37.5 g of Fiber per 300 calories, which is 99% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein32 g
57%
Boiled and Drained Mustard Spinach has 31.875 g of Protein per 300 calories, which is 57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Mustard Spinach
Vitamin A7688 μg
854%
RAE, retinol activity equivalents
Boiled and Drained Mustard Spinach has 7687.5 μg of Vitamin A per 300 calories, which is 854% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.77 mg
64%
Thiamine
Boiled and Drained Mustard Spinach has 0.76875 mg of Vitamin B1 per 300 calories, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B21.16 mg
89.4%
Riboflavin
Boiled and Drained Mustard Spinach has 1.1625 mg of Vitamin B2 per 300 calories, which is 89.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B38.06 mg
50.4%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Spinach has 8.0625 mg of Vitamin B3 per 300 calories, which is 50.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.23 mg
44.6%
Pantothenic acid
Boiled and Drained Mustard Spinach has 2.23125 mg of Vitamin B5 per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.8 mg
140%
Pyridoxine
Boiled and Drained Mustard Spinach has 1.81875 mg of Vitamin B6 per 300 calories, which is 140% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91369 μg
342%
Folates and Folic Acid
Boiled and Drained Mustard Spinach has 1368.75 μg of Vitamin B9 per 300 calories, which is 342% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Spinach has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C1219 mg
1354%
Ascorbic acid
Boiled and Drained Mustard Spinach has 1218.75 mg of Vitamin C per 300 calories, which is 1354% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Spinach has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Mustard Spinach
Calcium2963 mg
296%
Boiled and Drained Mustard Spinach has 2962.5 mg of Calcium per 300 calories, which is 296% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.94 mg
104%
Boiled and Drained Mustard Spinach has 0.9375 mg of Copper per 300 calories, which is 104% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron15 mg
188%
Boiled and Drained Mustard Spinach has 15 mg of Iron per 300 calories, which is 188% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium131 mg
31.3%
Boiled and Drained Mustard Spinach has 131.25 mg of Magnesium per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.06 mg
220%
Boiled and Drained Mustard Spinach has 5.0625 mg of Manganese per 300 calories, which is 220% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus338 mg
48.2%
Boiled and Drained Mustard Spinach has 337.5 mg of Phosphorus per 300 calories, which is 48.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5344 mg
157%
Boiled and Drained Mustard Spinach has 5343.75 mg of Potassium per 300 calories, which is 157% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.3 μg
20.5%
Boiled and Drained Mustard Spinach has 11.25 μg of Selenium per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium263 mg
17.5%
Boiled and Drained Mustard Spinach has 262.5 mg of Sodium per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.06 mg
18.8%
Boiled and Drained Mustard Spinach has 2.0625 mg of Zinc per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1772 g
48%
Boiled and Drained Mustard Spinach has 1771.875 g of Water per 300 calories, which is 48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Mustard Spinach:
Minerals in 300 calories of Boiled and Drained Mustard Spinach:
Macronutrients in 300 calories of Boiled and Drained Mustard Spinach:



Compare Boiled and Drained Mustard Spinach with: