Comparing Nutrients in 1 pound New Zealand Spinach VS Mustard Spinach

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Mustard Spinach	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	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	0.45% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	8.72% 11.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	New Zealand Spinach	Mustard Spinach	Recommended Dietary Allowance
Calcium	26.3% 263mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	42% 177mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	18% 127mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Mustard Spinach per 1 lb

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

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

• 1 pound of New Zealand Spinach has 1.4 times more Vitamin B2, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Mustard Spinach.
• While 1 lb of Raw Mustard Spinach contains 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.
• Both Raw New Zealand Spinach as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of New Zealand Spinach has 1.2 times more Copper, 3.5 times more Magnesium, 1.6 times more Manganese, 6.2 times more Sodium and 2.2 times more Zinc than Mustard Spinach.
• While 1 lb of Raw Mustard Spinach contains 3.6 times more Calcium, 1.9 times more Iron and 3.5 times more Potassium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Mustard Spinach contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw New Zealand Spinach as well as Raw Mustard Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of New Zealand Spinach has 2.4 times more Omega 3 than Mustard Spinach.
• While 1 lb of Raw Mustard Spinach contains 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Raw New Zealand Spinach.
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Mustard Spinach provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Raw Mustard Spinach provide inadequate amounts of Energy and Omega 6 in one pound.