Food Info

Menu
Select from foods

Nutrients in 100 calories of Boiled Mustard Spinach

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

Weight per 100 Calories

Boiled Mustard Spinach
625g

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

Macros Ratio

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

Macro Nutrients

Boiled Mustard Spinach
Energy100 kcal
3.45%
Boiled and Drained Mustard Spinach has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.25 g
1.3%
Boiled and Drained Mustard Spinach has 1.25 g of Fat per 100 calories, which is 1.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate17.5 g
13.5%
Boiled and Drained Mustard Spinach has 17.5 g of Carbohydrate per 100 calories, which is 13.5% 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
Fiber12.5 g
33%
Boiled and Drained Mustard Spinach has 12.5 g of Fiber per 100 calories, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.6 g
19%
Boiled and Drained Mustard Spinach has 10.625 g of Protein per 100 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Mustard Spinach
Vitamin A2563 μg
285%
RAE, retinol activity equivalents
Boiled and Drained Mustard Spinach has 2562.5 μg of Vitamin A per 100 calories, which is 285% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.26 mg
21.4%
Thiamine
Boiled and Drained Mustard Spinach has 0.25625 mg of Vitamin B1 per 100 calories, which is 21.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.39 mg
30%
Riboflavin
Boiled and Drained Mustard Spinach has 0.3875 mg of Vitamin B2 per 100 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B32.7 mg
16.8%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Spinach has 2.6875 mg of Vitamin B3 per 100 calories, which is 16.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.74 mg
15%
Pantothenic acid
Boiled and Drained Mustard Spinach has 0.74375 mg of Vitamin B5 per 100 calories, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.61 mg
46.6%
Pyridoxine
Boiled and Drained Mustard Spinach has 0.60625 mg of Vitamin B6 per 100 calories, which is 46.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9456 μg
114%
Folates and Folic Acid
Boiled and Drained Mustard Spinach has 456.25 μg of Vitamin B9 per 100 calories, which is 114% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C406 mg
451%
Ascorbic acid
Boiled and Drained Mustard Spinach has 406.25 mg of Vitamin C per 100 calories, which is 451% 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 100 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
Calcium988 mg
99%
Boiled and Drained Mustard Spinach has 987.5 mg of Calcium per 100 calories, which is 99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.31 mg
34.7%
Boiled and Drained Mustard Spinach has 0.3125 mg of Copper per 100 calories, which is 34.7% 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
Iron5 mg
62.5%
Boiled and Drained Mustard Spinach has 5 mg of Iron per 100 calories, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium43.8 mg
10.4%
Boiled and Drained Mustard Spinach has 43.75 mg of Magnesium per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.7 mg
73.4%
Boiled and Drained Mustard Spinach has 1.6875 mg of Manganese per 100 calories, which is 73.4% 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
Phosphorus113 mg
16%
Boiled and Drained Mustard Spinach has 112.5 mg of Phosphorus per 100 calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1781 mg
52.4%
Boiled and Drained Mustard Spinach has 1781.25 mg of Potassium per 100 calories, which is 52.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.75 μg
6.8%
Boiled and Drained Mustard Spinach has 3.75 μg of Selenium per 100 calories, which is 6.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium87.5 mg
5.83%
Boiled and Drained Mustard Spinach has 87.5 mg of Sodium per 100 calories, which is 5.83% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.69 mg
6.25%
Boiled and Drained Mustard Spinach has 0.6875 mg of Zinc per 100 calories, which is 6.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water591 g
16%
Boiled and Drained Mustard Spinach has 590.625 g of Water per 100 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Mustard Spinach:
Minerals in 100 calories of Boiled and Drained Mustard Spinach:
Macronutrients in 100 calories of Boiled and Drained Mustard Spinach:



Compare Boiled and Drained Mustard Spinach with: