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Nutrients in 100 grams of Mustard Spinach

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

Macros Ratio

Protein Fat Carbs
32%
10%
58%
100 g ▼

Macro Nutrients

Mustard Spinach
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 19-50 years
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 19-50 years
Saturated Fat0.015 g
0.047%
Raw Mustard Spinach has 0.015 g of Saturated Fat per 100 grams, which is 0.047% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.027 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 19-50 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 19-50 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 19-50 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 19-50 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
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 19-50 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 19-50 years
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Vitamins

Mustard Spinach
Vitamin A495 μg
55%
RAE, retinol activity equivalents
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 19-50 years
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Vitamin B10.068 mg
5.67%
Thiamine
Raw Mustard Spinach has 0.068 mg of Vitamin B1 per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.093 mg
7.15%
Riboflavin
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 19-50 years
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Vitamin B30.68 mg
4.24%
Niacin, nicotinic acid, niacinamide
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 19-50 years
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Vitamin B50.18 mg
3.56%
Pantothenic acid
Raw Mustard Spinach has 0.178 mg of Vitamin B5 per 100 grams, which is 3.56% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg
11.8%
Pyridoxine
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 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9159 μg
39.8%
Folates and Folic Acid
Raw Mustard Spinach has 159 μg of Vitamin B9 per 100 grams, which is 39.8% 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 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 C130 mg
144%
Ascorbic acid
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 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
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 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

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 19-50 years
Copper0.075 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 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
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 19-50 years
Magnesium11 mg
2.6%
Raw Mustard Spinach has 11 mg of Magnesium per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 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 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
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 19-50 years
Potassium449 mg
13.2%
Raw Mustard Spinach has 449 mg of Potassium per 100 grams, which is 13.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 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 19-50 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 19-50 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 19-50 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 19-50 years
Vitamins in 100 grams of Raw Mustard Spinach:
Minerals in 100 grams of Raw Mustard Spinach:
Macronutrients in 100 grams of Raw Mustard Spinach:



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