Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Boiled New Zealand Spinach	Mustard Spinach	Recommended Dietary Allowance
Energy	4.14% 120kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.76% 0.3g	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	30% 39g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	23.2% 13g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	NA	550% 4950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	118% 1.53mg	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	398% 1590μg	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	1444% 1300mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Mustard Spinach	Recommended Dietary Allowance
Calcium	48% 480mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	83.3% 0.75mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	177% 4.07mg	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	31.4% 220mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	132% 4490mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 922g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled New Zealand Spinach has 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Mustard Spinach.
• While 1 kg of Raw Mustard Spinach contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 19.9 times more Vitamin B9 and 8.1 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Mustard Spinach provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled and Drained New Zealand Spinach as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled New Zealand Spinach has 2.9 times more Magnesium, 1.3 times more Manganese, 5.1 times more Sodium and 1.8 times more Zinc than Mustard Spinach.
• While 1 kg of Raw Mustard Spinach contains 4.4 times more Calcium, 2.3 times more Iron, 1.3 times more Phosphorus and 4.4 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Mustard Spinach contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Mustard Spinach lack sufficient amounts of Zinc
• Both Boiled and Drained New Zealand Spinach as well as Raw Mustard Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach has 2.1 times more Omega 3 than Mustard Spinach.
• While 1 kg of Raw Mustard Spinach contains 1.8 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach.
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 kilogram of Mustard Spinach provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Raw Mustard Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.