Comparing Nutrients in 500 calories Boiled New Zealand Spinach with Salt VS Boiled Mustard Spinach with Salt

Weight per 500 calories

• Boiled New Zealand Spinach with Salt: 4167g
• Boiled Mustard Spinach with Salt: 3125g

Boiled and Drained Mustard Spinach with Salt has 1.3 times more energy per unit of mass than Boiled and Drained New Zealand Spinach with Salt, which is very low in comparison to other foods. Boiled New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	NA	32g per day for Men 19-50 years
Omega 3	146% 2.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	154% 58.3g	164% 62.5g	38g per day for Men 19-50 years
Protein	97% 54g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	NA	1424% 12813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	233% 3.03mg	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	83.3% 333μg	570% 2281μg	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	741% 667mg	2257% 2031mg	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	342% 51.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	200% 2000mg	494% 4938mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	174% 1.56mg	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	344% 27.5mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	367% 8.44mg	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	131% 917mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	262% 8906mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	953% 14292mg	521% 7813mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	107% 3950g	80% 2953g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach With Salt VS Boiled Mustard Spinach With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach with Salt or Boiled Mustard Spinach with Salt?

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Boiled New Zealand Spinach with Salt have 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 6.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Boiled New Zealand Spinach with Salt have 2.1 times more Copper, 6.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium, 1.8 times more Sodium, 3.8 times more Zinc and 1.3 times more Water than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 2.5 times more Calcium and 2.1 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Spinach with Salt contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled and Drained New Zealand Spinach with Salt and Boiled and Drained Mustard Spinach with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Boiled New Zealand Spinach with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.