Nutrients in 300 calories of Mustard Spinach

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

Weight per 300 Calories

Mustard Spinach

1364g

Raw Mustard Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

32%

10%

58%

300 kcal ▼

Macro Nutrients

Mustard Spinach

Energy300 kcal

10.3%

Raw 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

Fat4.1 g

4.2%

Raw Mustard Spinach has 4.0909090909091 g of Fat per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.64%

Raw Mustard Spinach has 0.20454545454545 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Raw Mustard Spinach has 0.36818181818182 g of Omega 3 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Raw Mustard Spinach has 0.40909090909091 g of Omega 6 per 300 calories, which is 2.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53 g

41%

Raw Mustard Spinach has 53.181818181818 g of Carbohydrate per 300 calories, which is 41% 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

Fiber38 g

100%

Raw Mustard Spinach has 38.181818181818 g of Fiber per 300 calories, which is 100% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

53.6%

Raw Mustard Spinach has 30 g of Protein per 300 calories, which is 53.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Spinach

Vitamin A6750 μg

750%

RAE, retinol activity equivalents

Raw Mustard Spinach has 6750 μg of Vitamin A per 300 calories, which is 750% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.93 mg

77.3%

Thiamine

Raw Mustard Spinach has 0.92727272727273 mg of Vitamin B1 per 300 calories, which is 77.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.27 mg

98%

Riboflavin

Raw Mustard Spinach has 1.2681818181818 mg of Vitamin B2 per 300 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.25 mg

57.8%

Niacin, nicotinic acid, niacinamide

Raw Mustard Spinach has 9.2454545454545 mg of Vitamin B3 per 300 calories, which is 57.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.43 mg

48.5%

Pantothenic acid

Raw Mustard Spinach has 2.4272727272727 mg of Vitamin B5 per 300 calories, which is 48.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.1 mg

160%

Pyridoxine

Raw Mustard Spinach has 2.0863636363636 mg of Vitamin B6 per 300 calories, which is 160% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92168 μg

542%

Folates and Folic Acid

Raw Mustard Spinach has 2168.1818181818 μg of Vitamin B9 per 300 calories, which is 542% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1773 mg

1970%

Ascorbic acid

Raw Mustard Spinach has 1772.7272727273 mg of Vitamin C per 300 calories, which is 1970% 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 300 calories, 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

Calcium2864 mg

286%

Raw Mustard Spinach has 2863.6363636364 mg of Calcium per 300 calories, which is 286% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.02 mg

114%

Raw Mustard Spinach has 1.0227272727273 mg of Copper per 300 calories, which is 114% 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

Iron20.5 mg

256%

Raw Mustard Spinach has 20.454545454545 mg of Iron per 300 calories, which is 256% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

35.7%

Raw Mustard Spinach has 150 mg of Magnesium per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.55 mg

241%

Raw Mustard Spinach has 5.55 mg of Manganese per 300 calories, which is 241% 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

Phosphorus382 mg

54.5%

Raw Mustard Spinach has 381.81818181818 mg of Phosphorus per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6123 mg

180%

Raw Mustard Spinach has 6122.7272727273 mg of Potassium per 300 calories, which is 180% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20%

Raw Mustard Spinach has 10.909090909091 μg of Selenium per 300 calories, which is 20% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium286 mg

19%

Raw Mustard Spinach has 286.36363636364 mg of Sodium per 300 calories, which is 19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.3 mg

21%

Raw Mustard Spinach has 2.3181818181818 mg of Zinc per 300 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1257 g

34%

Raw Mustard Spinach has 1257.2727272727 g of Water per 300 calories, which is 34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Mustard Spinach:

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

Minerals in 300 calories of Raw Mustard Spinach:

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

Macronutrients in 300 calories of Raw Mustard Spinach:

300 calories of Mustard Spinach has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has some 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 300 calories of Mustard Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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