Food Info

Menu
Select from foods

Nutrients in 7 ounces of Mustard Spinach

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

Macros Ratio

Protein Fat Carbs
32%
10%
58%
7 oz ▼

Macro Nutrients

Mustard Spinach
Energy43.7 kcal
1.5%
Raw Mustard Spinach has 43.65823 kcal of Energy per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.6 g
0.61%
Raw Mustard Spinach has 0.5953395 g of Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.03 g
0.093%
Raw Mustard Spinach has 0.029766975 g of Saturated Fat per 7 ounces, which is 0.093% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.054 g
3.35%
Raw Mustard Spinach has 0.053580555 g of Omega 3 per 7 ounces, which is 3.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.06 g
0.35%
Raw Mustard Spinach has 0.05953395 g of Omega 6 per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mustard Spinach has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.74 g
5.95%
Raw Mustard Spinach has 7.7394135 g of Carbohydrate per 7 ounces, which is 5.95% 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
Fiber5.56 g
14.6%
Raw Mustard Spinach has 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.37 g
7.8%
Raw Mustard Spinach has 4.365823 g of Protein per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Mustard Spinach
Vitamin A982 μg
109%
RAE, retinol activity equivalents
Raw Mustard Spinach has 982.310175 μg of Vitamin A per 7 ounces, which is 109% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.13 mg
11.2%
Thiamine
Raw Mustard Spinach has 0.13494362 mg of Vitamin B1 per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.18 mg
14%
Riboflavin
Raw Mustard Spinach has 0.184555245 mg of Vitamin B2 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B31.35 mg
8.4%
Niacin, nicotinic acid, niacinamide
Raw Mustard Spinach has 1.34546727 mg of Vitamin B3 per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.35 mg
7.06%
Pantothenic acid
Raw Mustard Spinach has 0.35323477 mg of Vitamin B5 per 7 ounces, which is 7.06% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.3 mg
23.4%
Pyridoxine
Raw Mustard Spinach has 0.303623145 mg of Vitamin B6 per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9316 μg
79%
Folates and Folic Acid
Raw Mustard Spinach has 315.529935 μg of Vitamin B9 per 7 ounces, which is 79% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mustard Spinach has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C258 mg
287%
Ascorbic acid
Raw Mustard Spinach has 257.98045 mg of Vitamin C per 7 ounces, which is 287% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mustard Spinach has 0 IU of Vitamin D per 7 ounces, 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

Mustard Spinach
Calcium417 mg
41.7%
Raw Mustard Spinach has 416.73765 mg of Calcium per 7 ounces, which is 41.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.5%
Raw Mustard Spinach has 0.148834875 mg of Copper per 7 ounces, which is 16.5% 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
Iron2.98 mg
37.2%
Raw Mustard Spinach has 2.9766975 mg of Iron per 7 ounces, which is 37.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium22 mg
5.2%
Raw Mustard Spinach has 21.829115 mg of Magnesium per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.81 mg
35%
Raw Mustard Spinach has 0.807677255 mg of Manganese per 7 ounces, which is 35% 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
Phosphorus55.6 mg
7.94%
Raw Mustard Spinach has 55.56502 mg of Phosphorus per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium891 mg
26.2%
Raw Mustard Spinach has 891.024785 mg of Potassium per 7 ounces, which is 26.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.6 μg
2.9%
Raw Mustard Spinach has 1.587572 μg of Selenium per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41.7 mg
2.78%
Raw Mustard Spinach has 41.673765 mg of Sodium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.34 mg
3.07%
Raw Mustard Spinach has 0.33735905 mg of Zinc per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water183 g
4.95%
Raw Mustard Spinach has 182.967673 g of Water per 7 ounces, which is 4.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Mustard Spinach:
Minerals in 7 ounces of Raw Mustard Spinach:
Macronutrients in 7 ounces of Raw Mustard Spinach:



Compare Raw Mustard Spinach with: