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Nutrients in 100 grams of Boiled Mustard Spinach

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

Macros Ratio

Protein Fat Carbs
34%
9%
57%
100 g ▼

Macro Nutrients

Boiled Mustard Spinach
Energy16 kcal
0.55%
Boiled and Drained Mustard Spinach has 16 kcal of Energy per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.21%
Boiled and Drained Mustard Spinach has 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Boiled and Drained Mustard Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate2.8 g
2.15%
Boiled and Drained Mustard Spinach has 2.8 g of Carbohydrate per 100 grams, which is 2.15% 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
Fiber2 g
5.26%
Boiled and Drained Mustard Spinach has 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.7 g
3.04%
Boiled and Drained Mustard Spinach has 1.7 g of Protein per 100 grams, which is 3.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Spinach
Vitamin A410 μg
45.6%
RAE, retinol activity equivalents
Boiled and Drained Mustard Spinach has 410 μg of Vitamin A per 100 grams, which is 45.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.041 mg
3.4%
Thiamine
Boiled and Drained Mustard Spinach has 0.041 mg of Vitamin B1 per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.062 mg
4.77%
Riboflavin
Boiled and Drained Mustard Spinach has 0.062 mg of Vitamin B2 per 100 grams, which is 4.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg
2.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Spinach has 0.43 mg of Vitamin B3 per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg
2.38%
Pantothenic acid
Boiled and Drained Mustard Spinach has 0.119 mg of Vitamin B5 per 100 grams, which is 2.38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.097 mg
7.46%
Pyridoxine
Boiled and Drained Mustard Spinach has 0.097 mg of Vitamin B6 per 100 grams, which is 7.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B973 μg
18.3%
Folates and Folic Acid
Boiled and Drained Mustard Spinach has 73 μg of Vitamin B9 per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Spinach has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C65 mg
72.2%
Ascorbic acid
Boiled and Drained Mustard Spinach has 65 mg of Vitamin C per 100 grams, which is 72.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Spinach has 0 IU of Vitamin D per 100 grams, 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

Boiled Mustard Spinach
Calcium158 mg
16%
Boiled and Drained Mustard Spinach has 158 mg of Calcium per 100 grams, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.05 mg
5.56%
Boiled and Drained Mustard Spinach has 0.05 mg of Copper per 100 grams, which is 5.56% 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
Iron0.8 mg
10%
Boiled and Drained Mustard Spinach has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium7 mg
1.67%
Boiled and Drained Mustard Spinach has 7 mg of Magnesium per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.27 mg
11.7%
Boiled and Drained Mustard Spinach has 0.27 mg of Manganese per 100 grams, which is 11.7% 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
Phosphorus18 mg
2.57%
Boiled and Drained Mustard Spinach has 18 mg of Phosphorus per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium285 mg
8.4%
Boiled and Drained Mustard Spinach has 285 mg of Potassium per 100 grams, which is 8.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.6 μg
1.1%
Boiled and Drained Mustard Spinach has 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14 mg
0.93%
Boiled and Drained Mustard Spinach has 14 mg of Sodium per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.11 mg
1%
Boiled and Drained Mustard Spinach has 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water95 g
2.55%
Boiled and Drained Mustard Spinach has 94.5 g of Water per 100 grams, which is 2.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Mustard Spinach:
Minerals in 100 grams of Boiled and Drained Mustard Spinach:
Macronutrients in 100 grams of Boiled and Drained Mustard Spinach:



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