Comparing Nutrients in 5 ounces Boiled New Zealand Spinach with Salt VS 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	0.59% 17kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.32% 3g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	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	5.22% 2g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	4.3% 2.4g	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	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.6% 0.14mg	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	2.83% 11.3μg	26% 103μg	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	25% 22.7mg	102% 92mg	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	11.6% 1.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	345% 414μg	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	6.8% 68mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.87% 0.071mg	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	11.7% 0.94mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	16.6% 0.38mg	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	4.45% 31mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Boiled Mustard Spinach with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled New Zealand Spinach with Salt versus 5 oz of Boiled Mustard Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 5 ounces of Boiled New Zealand Spinach with Salt have 1.7 times more Vitamin B2, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 5 oz of Boiled and Drained Mustard Spinach with Salt contain 1.4 times more Vitamin B1, 9.1 times more Vitamin B9 and 4.1 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 B3 per five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Boiled New Zealand Spinach with Salt vs Boiled Mustard Spinach with Salt:

• 5 ounces of Boiled New Zealand Spinach with Salt have 1.5 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Sodium and 2.8 times more Zinc than Boiled Mustard Spinach with Salt.
• While 5 oz of Boiled and Drained Mustard Spinach with Salt contain 3.3 times more Calcium and 2.8 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 and Water per five ounces.
• 5 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Mustard Spinach with Salt contain 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 5 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in five ounces.