Comparing Nutrients in 100 grams Mustard Spinach VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Mustard Spinach	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	2.15% 2.8g	130g per day for Men 19-50 years
Sugars	NA	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	7.37% 2.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	55% 495μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	7.46% 0.097mg	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	39.8% 159μg	18.3% 73μg	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	144% 130mg	72.2% 65mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	21% 210mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	5.56% 0.05mg	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	18.8% 1.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	11.7% 0.27mg	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% 28mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mustard Spinach vs Boiled Mustard Spinach:

• Raw Mustard Spinach has 1.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Mustard Spinach.
• Both Raw Mustard Spinach as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mustard Spinach vs Boiled Mustard Spinach:

• Raw Mustard Spinach has 1.3 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Raw Mustard Spinach and Boiled and Drained Mustard Spinach have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mustard Spinach has 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Spinach.
• Both Raw Mustard Spinach as well as Boiled and Drained Mustard Spinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.