Comparing Nutrients in 1 pound Boiled Mustard Spinach VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Boiled Mustard Spinach	Mustard Spinach	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	207% 1860μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	53.4% 0.69mg	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	82.8% 331μg	180% 721μg	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	328% 295mg	655% 590mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Mustard Spinach	Recommended Dietary Allowance
Calcium	71.7% 717mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	37.8% 0.34mg	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	45.4% 3.63mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	80.3% 1.85mg	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	11.7% 81.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mustard Spinach vs Mustard Spinach:

• Raw Mustard Spinach contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Raw Mustard Spinach have similar amounts of Vitamin A per 1 lb.
• Both Boiled and Drained Mustard Spinach as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mustard Spinach vs Mustard Spinach:

• Raw Mustard Spinach contains 1.3 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Raw Mustard Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Spinach contains 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.