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Nutrients in 100 grams ofMustard Spinach

Raw Mustard Spinach (Brassica rapa (Perviridis Group)).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
40%
12%
48%

Vitamins

100gRDA for Men 19-30 years
Mustard Spinach
Vitamin A495 μg
55%
Raw Mustard Spinach has 495 μg of Vitamin A per 100 grams, which is 55% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.67%
Raw Mustard Spinach has 0.068 mg of Thiamine per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.09 mg
7.15%
Raw Mustard Spinach has 0.093 mg of Vitamin B2 per 100 grams, which is 7.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.68 mg
4.24%
Raw Mustard Spinach has 0.678 mg of Vitamin B3 per 100 grams, which is 4.24% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.15 mg
11.8%
Raw Mustard Spinach has 0.153 mg of Vitamin B6 per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 19-30 years
Vitamin C130 mg
144%
Raw Mustard Spinach has 130 mg of Vitamin C per 100 grams, which is 144% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate159 μg
39.8%
Raw Mustard Spinach has 159 μg of Folate per 100 grams, which is 39.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Mustard Spinach
Calcium210 mg
21%
Raw Mustard Spinach has 210 mg of Calcium per 100 grams, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.08 mg
8.33%
Raw Mustard Spinach has 0.075 mg of Copper per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.5 mg
18.8%
Raw Mustard Spinach has 1.5 mg of Iron per 100 grams, which is 18.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium11 mg
2.75%
Raw Mustard Spinach has 11 mg of Magnesium per 100 grams, which is 2.75% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.41 mg
17.7%
Raw Mustard Spinach has 0.407 mg of Manganese per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus28 mg
4%
Raw Mustard Spinach has 28 mg of Phosphorus per 100 grams, which is 4% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium449 mg
9.55%
Raw Mustard Spinach has 449 mg of Potassium per 100 grams, which is 9.55% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.8 μg
1.45%
Raw Mustard Spinach has 0.8 μg of Selenium per 100 grams, which is 1.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium21 mg
1.4%
Raw Mustard Spinach has 21 mg of Sodium per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.17 mg
1.55%
Raw Mustard Spinach has 0.17 mg of Zinc per 100 grams, which is 1.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Mustard Spinach:
100 grams of Mustard Spinach has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A and Folate. It also has a good amount of Vitamin B2 and Vitamin B6. This vegetable has some Thiamine and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Mustard Spinach:
100 grams of Mustard Spinach is an excellent source of Calcium. It has a good amount of Copper, Iron, Manganese and Potassium. It also has some Magnesium and Phosphorus. The product has trace amounts of Selenium, Sodium and Zinc.

Macro Nutrients

100gRDA for Men 19-30 years
Mustard Spinach
Fat0.3 g
0.31%
Raw Mustard Spinach has 0.3 g of Fat per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.2 g
3.93%
Raw Mustard Spinach has 2.2 g of Protein per 100 grams, which is 3.93% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.9 g
3%
Raw Mustard Spinach has 3.9 g of Carbohydrate per 100 grams, which is 3% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy22 kcal
0.76%
Raw Mustard Spinach has 22 kcal of Energy per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars
NA
No information available
Fiber2.8 g
7.37%
Raw Mustard Spinach has 2.8 g of Fiber per 100 grams, which is 7.37% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Mustard Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.02 g
0.05%
Raw Mustard Spinach has 0.015 g of Saturated Fat per 100 grams, which is 0.05% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.03 g
1.7%
Raw Mustard Spinach has 0.027 g of Omega 3 per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.03 g
0.18%
Raw Mustard Spinach has 0.03 g of Omega 6 per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water92 g
2.5%
Raw Mustard Spinach has 92.2 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Mustard Spinach:
100 grams of Mustard Spinach has a good amount of Fiber. It has some Protein and Carbohydrate. While 100 grams of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.