Comparing Nutrients in 1 pound Mustard Spinach VS New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Mustard Spinach	New Zealand Spinach	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.2% 63.5kcal	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	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.35% 0.059g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 9.98g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	249% 2245μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	106% 1.38mg	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	180% 721μg	17% 68μg	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	151% 136mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	New Zealand Spinach	Recommended Dietary Allowance
Calcium	95% 953mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	47% 0.42mg	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	42% 177mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	126% 2.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.5% 426g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach has 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 10.6 times more Vitamin B9 and 4.3 times more Vitamin C than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 1.4 times more Vitamin B2, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mustard Spinach vs New Zealand Spinach:

• Raw Mustard Spinach has 3.6 times more Calcium, 1.9 times more Iron and 3.5 times more Potassium than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 3.5 times more Magnesium, 1.6 times more Manganese, 6.2 times more Sodium and 2.2 times more Zinc than Raw Mustard Spinach.
• Both Raw Mustard Spinach and Raw New Zealand Spinach have similar amounts of Copper, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Spinach has 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 2.4 times more Omega 3 than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Raw New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.