Comparing Nutrients in 14 ounces Boiled New Zealand Spinach with Salt VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	8.55% 11g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	NA	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	70.6% 63.5mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.5% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	62.7% 627mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.7% 2.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	46.6% 1.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Boiled Mustard Spinach with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled New Zealand Spinach with Salt versus 14 oz of Boiled Mustard Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 14 ounces of Boiled New Zealand Spinach with Salt have 1.7 times more Vitamin B2, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 14 oz of Boiled and Drained Mustard Spinach with Salt contain 1.4 times more Vitamin B1, 9.1 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 14 ounces of Boiled New Zealand Spinach with Salt have 1.5 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Sodium and 2.8 times more Zinc than Boiled Mustard Spinach with Salt.
• While 14 oz of Boiled and Drained Mustard Spinach with Salt contain 3.3 times more Calcium and 2.8 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Spinach with Salt contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Mustard Spinach with Salt contain 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 14 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in 14 ounces.