Food Nutrient Profile - Boiled Mustard Spinach

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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 provides 16kcal of Energy per 100 grams, meeting 0.55% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.2 g
0.21%
Boiled and Drained Mustard Spinach provides 0.2g of Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 97g 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 provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate2.8 g
2.15%
Boiled and Drained Mustard Spinach provides 2.8g of Carbohydrate per 100 grams, meeting 2.15% of the Recommended Dietary Allowance (RDA) of 130g 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 provides 2g of Fiber per 100 grams, meeting 5.26% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.7 g
3.04%
Boiled and Drained Mustard Spinach provides 1.7g of Protein per 100 grams, meeting 3.04% of the Recommended Dietary Allowance (RDA) of 56g 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 provides 410μg of Vitamin A per 100 grams, meeting 45.6% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.041 mg
3.4%
Thiamine
Boiled and Drained Mustard Spinach provides 0.041mg of Vitamin B1 per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.062 mg
4.77%
Riboflavin
Boiled and Drained Mustard Spinach provides 0.062mg of Vitamin B2 per 100 grams, meeting 4.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.43 mg
2.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Spinach provides 0.43mg of Vitamin B3 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.12 mg
2.38%
Pantothenic acid
Boiled and Drained Mustard Spinach provides 0.12mg of Vitamin B5 per 100 grams, meeting 2.38% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.097 mg
7.46%
Pyridoxine
Boiled and Drained Mustard Spinach provides 0.097mg of Vitamin B6 per 100 grams, meeting 7.46% of the Recommended Dietary Allowance (RDA) of 1.3mg 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 provides 73μg of Vitamin B9 per 100 grams, meeting 18.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Spinach provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C65 mg
72.2%
Ascorbic acid
Boiled and Drained Mustard Spinach provides 65mg of Vitamin C per 100 grams, meeting 72.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Spinach provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU 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 provides 158mg of Calcium per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.05 mg
5.56%
Boiled and Drained Mustard Spinach provides 0.05mg of Copper per 100 grams, meeting 5.56% of the Recommended Dietary Allowance (RDA) of 0.9mg 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 provides 0.8mg of Iron per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium7 mg
1.67%
Boiled and Drained Mustard Spinach provides 7mg of Magnesium per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.27 mg
11.7%
Boiled and Drained Mustard Spinach provides 0.27mg of Manganese per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 2.3mg 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 provides 18mg of Phosphorus per 100 grams, meeting 2.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium285 mg
8.4%
Boiled and Drained Mustard Spinach provides 285mg of Potassium per 100 grams, meeting 8.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Boiled and Drained Mustard Spinach provides 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium14 mg
0.93%
Boiled and Drained Mustard Spinach provides 14mg of Sodium per 100 grams, meeting 0.93% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.11 mg
1%
Boiled and Drained Mustard Spinach provides 0.11mg of Zinc per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water95 g
2.55%
Boiled and Drained Mustard Spinach provides 95g of Water per 100 grams, meeting 2.55% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Mustard Spinach | 100 g - Health Benefits and Nutrition Facts

Discover the nutritional data of boiled and drained mustard spinach, including macro and micronutrients, in 100g servings. Find out the essential information you need for a healthy diet.

Vitamins in 100 Grams of Boiled and Drained Mustard Spinach

Mustard spinach, when boiled and drained, is a nutritional powerhouse, especially rich in certain vitamins. Here’s a closer look at what 100 grams of this leafy green can offer:

Minerals in 100 Grams of Boiled and Drained Mustard Spinach

This leafy green is not just about vitamins; it’s also packed with essential minerals:

Macronutrients in 100 Grams of Boiled and Drained Mustard Spinach

When it comes to macronutrients, mustard spinach offers a balanced profile:

In summary, boiled and drained mustard spinach is a nutrient-dense food that can significantly contribute to your daily intake of essential vitamins and minerals. Incorporating this leafy green into your diet can help you maintain overall health and well-being.

Frequently Asked Questions about Boiled Mustard Spinach

What are the health benefits of Boiled Mustard Spinach?

Boiled mustard spinach, also known as gai choy, is a nutritious leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is low in calories and high in fiber, making it a great addition to a healthy diet. Consuming boiled mustard spinach can help support a healthy immune system, promote bone health, and aid in digestion.

Are there any potential risks or side effects of consuming Boiled Mustard Spinach?

Boiled mustard spinach is a nutritious vegetable that is generally safe to consume. However, it is important to note that some people may experience digestive issues such as bloating or gas due to the high fiber content in mustard spinach. Additionally, individuals with thyroid issues may want to consume mustard spinach in moderation as it contains compounds that may interfere with thyroid function. Overall, including boiled mustard spinach in a balanced diet can provide numerous health benefits.

Can I lose weight by eating more Boiled Mustard Spinach?

Boiled mustard spinach is a nutrient-dense food that is low in calories and high in fiber, which can help with weight loss. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced diet and portion control. Incorporating boiled mustard spinach into a well-rounded meal plan along with regular physical activity can support weight loss goals.

Can I gain more muscles by eating more Boiled Mustard Spinach if I train consistently?

Boiled mustard spinach is a nutritious vegetable that can contribute to muscle growth when combined with a well-rounded plant-based diet and consistent training. However, to effectively build muscle, it is important to consume an adequate amount of protein from a variety of plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, focusing on overall caloric intake, proper hydration, and sufficient rest are also key factors in supporting muscle growth.

Can I eat Boiled Mustard Spinach if I have diabetes?

Yes, boiled mustard spinach can be a healthy choice for individuals with diabetes. It is low in calories and carbohydrates, making it a good option for managing blood sugar levels. Additionally, mustard spinach is rich in fiber, vitamins, and minerals, which can support overall health and well-being. Just be mindful of portion sizes and avoid adding excessive amounts of high-calorie toppings or sauces.

Can I consume Boiled Mustard Spinach if I am on a Keto diet?

Yes, boiled mustard spinach can be consumed on a keto diet as it is low in carbohydrates and high in fiber, making it a good choice for those following a ketogenic diet. Just be mindful of portion sizes to ensure you are staying within your daily carb limits.

Can I eat Boiled Mustard Spinach if I am on a low fat diet?

Yes, boiled mustard spinach can be a good option for a low-fat diet as it is naturally low in fat and calories. It is also a good source of vitamins, minerals, and fiber, making it a healthy choice for a balanced diet. Just be mindful of any added fats or oils during the cooking process, as this can increase the fat content.

What is the environmental impact of producing Boiled Mustard Spinach?

The environmental impact of producing boiled mustard spinach is relatively low compared to animal products. Plant-based foods like mustard spinach generally require less water, land, and resources to produce, making them a more sustainable choice for the environment. It is important to consider sourcing locally and organically to further reduce the environmental footprint of the food.




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