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Nutrients in 100 grams ofBoiled Mustard Spinach

Boiled and Drained Mustard Spinach.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
34%
9%
57%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Boiled Mustard Spinach
Vitamin A410 μg
45.6%
Boiled and Drained Mustard Spinach 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
Thiamine0.04 mg
3.33%
Boiled and Drained Mustard Spinach has 0.04 mg of Thiamine per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.06 mg
4.6%
Boiled and Drained Mustard Spinach has 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.43 mg
2.7%
Boiled and Drained Mustard Spinach 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
Vitamin B60.1 mg
7.7%
Boiled and Drained Mustard Spinach has 0.1 mg of Vitamin B6 per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Mustard Spinach 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
Vitamin C65 mg
72%
Boiled and Drained Mustard Spinach has 65 mg of Vitamin C per 100 grams, which is 72% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Mustard Spinach 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
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate73 μg
18%
Boiled and Drained Mustard Spinach has 73 μg of Folate per 100 grams, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Boiled Mustard Spinach
Calcium158 mg
16%
Boiled and Drained Mustard Spinach 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 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
Iron0.8 mg
10%
Boiled and Drained Mustard Spinach 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 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 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
Phosphorus18 mg
2.57%
Boiled and Drained Mustard Spinach 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 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 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
Sodium14 mg
0.93%
Boiled and Drained Mustard Spinach has 14 mg of Sodium per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.11 mg
1%
Boiled and Drained Mustard Spinach 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
Vitamins in 100 grams of Boiled and Drained Mustard Spinach:
100 grams of Boiled Mustard Spinach is an excellent source of Vitamin A and Vitamin C. It has a good amount of Vitamin B6 and Folate. It also has some Thiamine, Vitamin B2 and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Mustard Spinach:
100 grams of Boiled Mustard Spinach has a good amount of Calcium, Iron, Manganese and Potassium. It has some Copper and Phosphorus. The product has trace amounts of Magnesium, Selenium, Sodium and Zinc.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Boiled Mustard Spinach
Energy16 kcal
0.55%
Boiled and Drained Mustard Spinach 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 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
Protein1.7 g
3.04%
Boiled and Drained Mustard Spinach 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
Carbohydrate2.8 g
2.15%
Boiled and Drained Mustard Spinach 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
NA
No information available
Fiber2 g
5.26%
Boiled and Drained Mustard Spinach 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
Cholesterol0 mg
0%
Boiled and Drained Mustard Spinach 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
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Water95 g
2.57%
Boiled and Drained Mustard Spinach has 95 g of Water per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Macronutrients in 100 grams of Boiled and Drained Mustard Spinach:
100 grams of Boiled Mustard Spinach has some Protein and Fiber. While 100 grams of product has trace amounts of Carbohydrate, it has no Fat.