Comparing Nutrients in 1 pound Mustard Spinach VS Boiled Mustard Spinach

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Raw Mustard Spinach has 1.2 times more Vitamin A, 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 Raw Mustard Spinach as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Mustard Spinach has 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 Raw Mustard Spinach and Boiled and Drained Mustard Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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