Nutrients in 5 ounces of Mustard Spinach

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

Macros Ratio

Protein Fat Carbs

32%

10%

58%

5 oz ▼

Macro Nutrients

Mustard Spinach

Energy31 kcal

1.08%

Raw Mustard Spinach has 31.18445 kcal of Energy per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.44%

Raw Mustard Spinach has 0.4252425 g of Fat per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.021 g

0.066%

Raw Mustard Spinach has 0.021262125 g of Saturated Fat per 5 ounces, which is 0.066% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.4%

Raw Mustard Spinach has 0.038271825 g of Omega 3 per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.043 g

0.25%

Raw Mustard Spinach has 0.04252425 g of Omega 6 per 5 ounces, which is 0.25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.53 g

4.25%

Raw Mustard Spinach has 5.5281525 g of Carbohydrate per 5 ounces, which is 4.25% 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

Fiber3.97 g

10.4%

Raw Mustard Spinach has 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.1 g

5.57%

Raw Mustard Spinach has 3.118445 g of Protein per 5 ounces, which is 5.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Spinach

Vitamin A702 μg

78%

RAE, retinol activity equivalents

Raw Mustard Spinach has 701.650125 μg of Vitamin A per 5 ounces, which is 78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.096 mg

8.03%

Thiamine

Raw Mustard Spinach has 0.0963883 mg of Vitamin B1 per 5 ounces, which is 8.03% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Raw Mustard Spinach has 0.131825175 mg of Vitamin B2 per 5 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.96 mg

Niacin, nicotinic acid, niacinamide

Raw Mustard Spinach has 0.96104805 mg of Vitamin B3 per 5 ounces, which is 6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg

5.05%

Pantothenic acid

Raw Mustard Spinach has 0.25231055 mg of Vitamin B5 per 5 ounces, which is 5.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

16.7%

Pyridoxine

Raw Mustard Spinach has 0.216873675 mg of Vitamin B6 per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9225 μg

56.3%

Folates and Folic Acid

Raw Mustard Spinach has 225.378525 μg of Vitamin B9 per 5 ounces, which is 56.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C184 mg

205%

Ascorbic acid

Raw Mustard Spinach has 184.27175 mg of Vitamin C per 5 ounces, which is 205% 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 5 ounces, 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

Calcium298 mg

29.8%

Raw Mustard Spinach has 297.66975 mg of Calcium per 5 ounces, which is 29.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Raw Mustard Spinach has 0.106310625 mg of Copper per 5 ounces, which is 12% 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

Iron2.13 mg

26.6%

Raw Mustard Spinach has 2.1262125 mg of Iron per 5 ounces, which is 26.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium15.6 mg

3.7%

Raw Mustard Spinach has 15.592225 mg of Magnesium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25%

Raw Mustard Spinach has 0.576912325 mg of Manganese per 5 ounces, which is 25% 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

Phosphorus39.7 mg

5.67%

Raw Mustard Spinach has 39.6893 mg of Phosphorus per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium636 mg

18.7%

Raw Mustard Spinach has 636.446275 mg of Potassium per 5 ounces, which is 18.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.13 μg

2.06%

Raw Mustard Spinach has 1.13398 μg of Selenium per 5 ounces, which is 2.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.8 mg

Raw Mustard Spinach has 29.766975 mg of Sodium per 5 ounces, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.2%

Raw Mustard Spinach has 0.24097075 mg of Zinc per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water131 g

3.53%

Raw Mustard Spinach has 130.691195 g of Water per 5 ounces, which is 3.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Mustard Spinach:

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

Minerals in 5 ounces of Raw Mustard Spinach:

5 ounces of Mustard Spinach is an excellent source of Calcium, Iron and Manganese.
It has a good amount of Copper and Potassium.
It also has some Magnesium and Phosphorus.
The product has trace amounts of Selenium, Sodium and Zinc.

Macronutrients in 5 ounces of Raw Mustard Spinach:

5 ounces of Mustard Spinach has a good amount of Fiber.
It has some Carbohydrate and Protein.
While 5 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Mustard Spinach with:

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

Food Info

Nutrients in 5 ounces of Mustard Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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