Nutrients in 100 grams of Boiled Mustard Spinach with Salt

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

Macros Ratio

Protein Fat Carbs

34%

57%

100 g ▼

Macro Nutrients

Boiled Mustard Spinach with Salt

Energy16 kcal

0.55%

Boiled and Drained Mustard Spinach with Salt has 16 kcal of Energy per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.21%

Boiled and Drained Mustard Spinach with Salt has 0.2 g of Fat per 100 grams, which is 0.21% 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 with Salt has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.8 g

2.15%

Boiled and Drained Mustard Spinach with Salt has 2.8 g of Carbohydrate per 100 grams, which is 2.15% 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

Fiber2 g

5.26%

Boiled and Drained Mustard Spinach with Salt has 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.7 g

3.04%

Boiled and Drained Mustard Spinach with Salt has 1.7 g of Protein per 100 grams, which is 3.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Spinach with Salt

Vitamin A410 μg

45.6%

RAE, retinol activity equivalents

Boiled and Drained Mustard Spinach with Salt has 410 μg of Vitamin A per 100 grams, which is 45.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.041 mg

3.4%

Thiamine

Boiled and Drained Mustard Spinach with Salt has 0.041 mg of Vitamin B1 per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.062 mg

4.77%

Riboflavin

Boiled and Drained Mustard Spinach with Salt has 0.062 mg of Vitamin B2 per 100 grams, which is 4.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg

2.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Mustard Spinach with Salt has 0.43 mg of Vitamin B3 per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg

2.38%

Pantothenic acid

Boiled and Drained Mustard Spinach with Salt has 0.119 mg of Vitamin B5 per 100 grams, which is 2.38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.097 mg

7.46%

Pyridoxine

Boiled and Drained Mustard Spinach with Salt has 0.097 mg of Vitamin B6 per 100 grams, which is 7.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973 μg

18.3%

Folates and Folic Acid

Boiled and Drained Mustard Spinach with Salt has 73 μg of Vitamin B9 per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Mustard Spinach with Salt has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C65 mg

72.2%

Ascorbic acid

Boiled and Drained Mustard Spinach with Salt has 65 mg of Vitamin C per 100 grams, which is 72.2% 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 with Salt has 0 IU of Vitamin D per 100 grams, 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 with Salt

Calcium158 mg

16%

Boiled and Drained Mustard Spinach with Salt has 158 mg of Calcium per 100 grams, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.05 mg

5.56%

Boiled and Drained Mustard Spinach with Salt has 0.05 mg of Copper per 100 grams, which is 5.56% 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

Iron0.8 mg

10%

Boiled and Drained Mustard Spinach with Salt has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium7 mg

1.67%

Boiled and Drained Mustard Spinach with Salt has 7 mg of Magnesium per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.7%

Boiled and Drained Mustard Spinach with Salt has 0.27 mg of Manganese per 100 grams, which is 11.7% 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

Phosphorus18 mg

2.57%

Boiled and Drained Mustard Spinach with Salt has 18 mg of Phosphorus per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium285 mg

8.4%

Boiled and Drained Mustard Spinach with Salt has 285 mg of Potassium per 100 grams, which is 8.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Boiled and Drained Mustard Spinach with Salt has 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium250 mg

16.7%

Boiled and Drained Mustard Spinach with Salt has 250 mg of Sodium per 100 grams, which is 16.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.11 mg

Boiled and Drained Mustard Spinach with Salt has 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.55%

Boiled and Drained Mustard Spinach with Salt has 94.5 g of Water per 100 grams, which is 2.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Drained Mustard Spinach with Salt:

100 grams of Boiled Mustard Spinach with Salt is an excellent source of Vitamin A and Vitamin C.
It has a good amount of Vitamin B6 and Vitamin B9.
It also has some Vitamin B1, Vitamin B2 and Vitamin B3.
While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Boiled and Drained Mustard Spinach with Salt:

100 grams of Boiled Mustard Spinach with Salt has a good amount of Calcium, Iron, Manganese, Potassium and Sodium.
It has some Copper and Phosphorus.
The product has trace amounts of Magnesium, Selenium and Zinc.

Macronutrients in 100 grams of Boiled and Drained Mustard Spinach with Salt:

100 grams of Boiled Mustard Spinach with Salt has some Fiber and Protein.
While 100 grams of product has trace amounts of Carbohydrate, it has no Fat.

Compare Boiled and Drained Mustard Spinach with Salt with:

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Food Info

Nutrients in 100 grams of Boiled Mustard Spinach with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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