Nutrients in 14 ounces of Boiled Mustard Spinach with Salt

Boiled and Drained Mustard Spinach with Salt, also known as Tendergreen, Komatsuna.

Macros Ratio

Protein Fat Carbs

34%

57%

14 oz ▼

Macro Nutrients

Boiled Mustard Spinach with Salt

Energy63.5 kcal

2.2%

Boiled and Drained Mustard Spinach with Salt has 63.50288 kcal of Energy per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Boiled and Drained Mustard Spinach with Salt has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Mustard Spinach with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11 g

8.55%

Boiled and Drained Mustard Spinach with Salt has 11.113004 g of Carbohydrate per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.94 g

21%

Boiled and Drained Mustard Spinach with Salt has 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.75 g

12%

Boiled and Drained Mustard Spinach with Salt has 6.747181 g of Protein per 14 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Spinach with Salt

Vitamin A1627 μg

181%

RAE, retinol activity equivalents

Boiled and Drained Mustard Spinach with Salt has 1627.2613 μg of Vitamin A per 14 ounces, which is 181% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.6%

Thiamine

Boiled and Drained Mustard Spinach with Salt has 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Boiled and Drained Mustard Spinach with Salt has 0.24607366 mg of Vitamin B2 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.7 mg

10.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Mustard Spinach with Salt has 1.7066399 mg of Vitamin B3 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg

9.45%

Pantothenic acid

Boiled and Drained Mustard Spinach with Salt has 0.47230267 mg of Vitamin B5 per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.6%

Pyridoxine

Boiled and Drained Mustard Spinach with Salt has 0.38498621 mg of Vitamin B6 per 14 ounces, which is 29.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.4%

Folates and Folic Acid

Boiled and Drained Mustard Spinach with Salt has 289.73189 μg of Vitamin B9 per 14 ounces, which is 72.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Mustard Spinach with Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C258 mg

287%

Ascorbic acid

Boiled and Drained Mustard Spinach with Salt has 257.98045 mg of Vitamin C per 14 ounces, which is 287% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Mustard Spinach with Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Boiled Mustard Spinach with Salt

Calcium627 mg

62.7%

Boiled and Drained Mustard Spinach with Salt has 627.09094 mg of Calcium per 14 ounces, which is 62.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22%

Boiled and Drained Mustard Spinach with Salt has 0.1984465 mg of Copper per 14 ounces, which is 22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.18 mg

39.7%

Boiled and Drained Mustard Spinach with Salt has 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27.8 mg

6.6%

Boiled and Drained Mustard Spinach with Salt has 27.78251 mg of Magnesium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.07 mg

46.6%

Boiled and Drained Mustard Spinach with Salt has 1.0716111 mg of Manganese per 14 ounces, which is 46.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus71.4 mg

10.2%

Boiled and Drained Mustard Spinach with Salt has 71.44074 mg of Phosphorus per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1131 mg

33.3%

Boiled and Drained Mustard Spinach with Salt has 1131.14505 mg of Potassium per 14 ounces, which is 33.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Boiled and Drained Mustard Spinach with Salt has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium992 mg

66%

Boiled and Drained Mustard Spinach with Salt has 992.2325 mg of Sodium per 14 ounces, which is 66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.44 mg

3.97%

Boiled and Drained Mustard Spinach with Salt has 0.4365823 mg of Zinc per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water375 g

10%

Boiled and Drained Mustard Spinach with Salt has 375.063885 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Mustard Spinach with Salt:

14 ounces of Boiled Mustard Spinach with Salt has outstanding amounts of Vitamin A and Vitamin C.
It is an excellent source of Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Mustard Spinach with Salt:

14 ounces of Boiled Mustard Spinach with Salt is an excellent source of Calcium, Copper, Iron, Manganese, Potassium and Sodium.
It has a good amount of Phosphorus.
It also has some Magnesium, Selenium and Zinc.

Macronutrients in 14 ounces of Boiled and Drained Mustard Spinach with Salt:

14 ounces of Boiled Mustard Spinach with Salt is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
The product has trace amounts of Fat.

Compare Boiled and Drained Mustard Spinach with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Mustard Spinach with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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