Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	4.14% 120kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	34.7% 45g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	19.4% 14g	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	37% 14g	52.6% 20g	38g per day for Men 19-50 years
Protein	23.2% 13g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	586% 5270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	75.4% 0.98mg	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	20% 80μg	22.5% 90μg	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	178% 160mg	281% 253mg	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	82% 12.3mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	109% 0.98mg	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	82.5% 6.6mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	NA	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	31.4% 220mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Boiled Mustard Greens with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled New Zealand Spinach with Salt versus 1 kg of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach with Salt vs Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 1.7 times more Vitamin B2, 2.1 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 1.4 times more Vitamin B1, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach with Salt vs Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 2.5 times more Magnesium, 1.4 times more Sodium and 2.1 times more Zinc than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.9 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Greens with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 2.5 times more Omega 3 than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 2.1 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.