Comparing Nutrients in 100 calories Boiled Mustard Spinach with Salt VS Boiled New Zealand Spinach with Salt

Weight per 100 calories

• Boiled Mustard Spinach with Salt: 625g
• Boiled New Zealand Spinach with Salt: 833g

Boiled Mustard Spinach with Salt has 1.3 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Mustard Spinach with Salt or Boiled New Zealand Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Spinach with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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% 12.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	285% 2563μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	152% 1.98mg	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	114% 456μg	16.7% 66.7μg	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	451% 406mg	148% 133mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	99% 988mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	71.3% 0.64mg	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	62.5% 5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.8mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	191% 4.4mg	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	16% 113mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	52.4% 1781mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	104% 1563mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	6.25% 0.69mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	16% 591g	21.4% 790g	3700g per day for Men 19-50 years

Boiled Mustard Spinach With Salt VS Boiled New Zealand Spinach With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Mustard Spinach with Salt or Boiled New Zealand Spinach with Salt?

Lets compare vitamin content per 100 calories of Boiled Mustard Spinach with Salt vs Boiled New Zealand Spinach with Salt:

• 100 calories of Boiled Mustard Spinach with Salt have 6.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled New Zealand Spinach with Salt.
• While 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 2.3 times more Vitamin B2, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Mustard Spinach with Salt vs Boiled New Zealand Spinach with Salt:

• 100 calories of Boiled Mustard Spinach with Salt have 2.5 times more Calcium and 2.1 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 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 and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Boiled and Drained Mustard Spinach with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Mustard Spinach with Salt and Boiled New Zealand Spinach with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.