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Nutrients in 500 calories of Mustard Spinach

Raw Mustard Spinach (Brassica rapa (Perviridis Group)), also known as Tendergreen, Komatsuna.

Weight per 500 Calories

Mustard Spinach
2273g

Raw Mustard Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
32%
10%
58%
500 kcal ▼

Macro Nutrients

Mustard Spinach
Energy500 kcal
17.2%
Raw Mustard Spinach has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.8 g
7.03%
Raw Mustard Spinach has 6.8181818181818 g of Fat per 500 calories, which is 7.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.07%
Raw Mustard Spinach has 0.34090909090909 g of Saturated Fat per 500 calories, which is 1.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.61 g
38.4%
Raw Mustard Spinach has 0.61363636363636 g of Omega 3 per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.68 g
4%
Raw Mustard Spinach has 0.68181818181818 g of Omega 6 per 500 calories, which is 4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mustard Spinach has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate88.6 g
68%
Raw Mustard Spinach has 88.636363636364 g of Carbohydrate per 500 calories, which is 68% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber63.6 g
167%
Raw Mustard Spinach has 63.636363636364 g of Fiber per 500 calories, which is 167% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein50 g
89.3%
Raw Mustard Spinach has 50 g of Protein per 500 calories, which is 89.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Spinach
Vitamin A11250 μg
1250%
RAE, retinol activity equivalents
Raw Mustard Spinach has 11250 μg of Vitamin A per 500 calories, which is 1250% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.55 mg
129%
Thiamine
Raw Mustard Spinach has 1.5454545454545 mg of Vitamin B1 per 500 calories, which is 129% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg
163%
Riboflavin
Raw Mustard Spinach has 2.1136363636364 mg of Vitamin B2 per 500 calories, which is 163% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.4 mg
96%
Niacin, nicotinic acid, niacinamide
Raw Mustard Spinach has 15.409090909091 mg of Vitamin B3 per 500 calories, which is 96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.05 mg
81%
Pantothenic acid
Raw Mustard Spinach has 4.0454545454545 mg of Vitamin B5 per 500 calories, which is 81% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.48 mg
267%
Pyridoxine
Raw Mustard Spinach has 3.4772727272727 mg of Vitamin B6 per 500 calories, which is 267% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B93614 μg
903%
Folates and Folic Acid
Raw Mustard Spinach has 3613.6363636364 μg of Vitamin B9 per 500 calories, which is 903% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mustard Spinach has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2955 mg
3283%
Ascorbic acid
Raw Mustard Spinach has 2954.5454545455 mg of Vitamin C per 500 calories, which is 3283% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mustard Spinach has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Mustard Spinach
Calcium4773 mg
477%
Raw Mustard Spinach has 4772.7272727273 mg of Calcium per 500 calories, which is 477% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.7 mg
189%
Raw Mustard Spinach has 1.7045454545455 mg of Copper per 500 calories, which is 189% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron34 mg
426%
Raw Mustard Spinach has 34.090909090909 mg of Iron per 500 calories, which is 426% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Raw Mustard Spinach has 250 mg of Magnesium per 500 calories, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.25 mg
402%
Raw Mustard Spinach has 9.25 mg of Manganese per 500 calories, which is 402% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus636 mg
91%
Raw Mustard Spinach has 636.36363636364 mg of Phosphorus per 500 calories, which is 91% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium10205 mg
300%
Raw Mustard Spinach has 10204.545454545 mg of Potassium per 500 calories, which is 300% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18 μg
33%
Raw Mustard Spinach has 18.181818181818 μg of Selenium per 500 calories, which is 33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium477 mg
32%
Raw Mustard Spinach has 477.27272727273 mg of Sodium per 500 calories, which is 32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.86 mg
35%
Raw Mustard Spinach has 3.8636363636364 mg of Zinc per 500 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2095 g
56.6%
Raw Mustard Spinach has 2095.4545454545 g of Water per 500 calories, which is 56.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Mustard Spinach:
Minerals in 500 calories of Raw Mustard Spinach:
Macronutrients in 500 calories of Raw Mustard Spinach:



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