Nutrients in 500 calories of Boiled Mustard Spinach

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

Weight per 500 Calories

Boiled Mustard Spinach

3125g

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

Macros Ratio

Protein Fat Carbs

34%

57%

500 kcal ▼

Macro Nutrients

Boiled Mustard Spinach

Energy500 kcal

17.2%

Boiled and Drained Mustard Spinach has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.25 g

6.44%

Boiled and Drained Mustard Spinach has 6.25 g of Fat per 500 calories, which is 6.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Mustard Spinach has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate87.5 g

67.3%

Boiled and Drained Mustard Spinach has 87.5 g of Carbohydrate per 500 calories, which is 67.3% 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

Fiber62.5 g

164%

Boiled and Drained Mustard Spinach has 62.5 g of Fiber per 500 calories, which is 164% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein53 g

95%

Boiled and Drained Mustard Spinach has 53.125 g of Protein per 500 calories, which is 95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Spinach

Vitamin A12813 μg

1424%

RAE, retinol activity equivalents

Boiled and Drained Mustard Spinach has 12812.5 μg of Vitamin A per 500 calories, which is 1424% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

107%

Thiamine

Boiled and Drained Mustard Spinach has 1.28125 mg of Vitamin B1 per 500 calories, which is 107% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.94 mg

149%

Riboflavin

Boiled and Drained Mustard Spinach has 1.9375 mg of Vitamin B2 per 500 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.4 mg

84%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Mustard Spinach has 13.4375 mg of Vitamin B3 per 500 calories, which is 84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.7 mg

74.4%

Pantothenic acid

Boiled and Drained Mustard Spinach has 3.71875 mg of Vitamin B5 per 500 calories, which is 74.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.03 mg

233%

Pyridoxine

Boiled and Drained Mustard Spinach has 3.03125 mg of Vitamin B6 per 500 calories, which is 233% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92281 μg

570%

Folates and Folic Acid

Boiled and Drained Mustard Spinach has 2281.25 μg of Vitamin B9 per 500 calories, which is 570% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Mustard Spinach has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2031 mg

2257%

Ascorbic acid

Boiled and Drained Mustard Spinach has 2031.25 mg of Vitamin C per 500 calories, which is 2257% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Mustard Spinach has 0 IU of Vitamin D per 500 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

Boiled Mustard Spinach

Calcium4938 mg

494%

Boiled and Drained Mustard Spinach has 4937.5 mg of Calcium per 500 calories, which is 494% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.56 mg

174%

Boiled and Drained Mustard Spinach has 1.5625 mg of Copper per 500 calories, which is 174% 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

Iron25 mg

313%

Boiled and Drained Mustard Spinach has 25 mg of Iron per 500 calories, which is 313% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium219 mg

52%

Boiled and Drained Mustard Spinach has 218.75 mg of Magnesium per 500 calories, which is 52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.44 mg

367%

Boiled and Drained Mustard Spinach has 8.4375 mg of Manganese per 500 calories, which is 367% 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

Phosphorus563 mg

80.4%

Boiled and Drained Mustard Spinach has 562.5 mg of Phosphorus per 500 calories, which is 80.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8906 mg

262%

Boiled and Drained Mustard Spinach has 8906.25 mg of Potassium per 500 calories, which is 262% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18.8 μg

34%

Boiled and Drained Mustard Spinach has 18.75 μg of Selenium per 500 calories, which is 34% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium438 mg

29%

Boiled and Drained Mustard Spinach has 437.5 mg of Sodium per 500 calories, which is 29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.44 mg

31.3%

Boiled and Drained Mustard Spinach has 3.4375 mg of Zinc per 500 calories, which is 31.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2953 g

80%

Boiled and Drained Mustard Spinach has 2953.125 g of Water per 500 calories, which is 80% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Mustard Spinach:

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

Minerals in 500 calories of Boiled and Drained Mustard Spinach:

500 calories of Boiled Mustard Spinach has outstanding amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Magnesium, Selenium, Sodium and Zinc.

Macronutrients in 500 calories of Boiled and Drained Mustard Spinach:

500 calories of Boiled Mustard Spinach has outstanding amounts of Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has some Fat.

Compare Boiled and Drained Mustard Spinach with:

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

Food Info

Nutrients in 500 calories of Boiled Mustard Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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