Mustard Spinach (tendergreens)

Mustard spinach, (tendergreen), cooked, boiled, drained, with salt

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Full Nutrition Profile

Nutrition Facts

Serving Size

1 cup, chopped (180g)

Amount per serving

Calories

29

% Daily Value *

Total Fat 0.4g

0%

Saturated Fat

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 450mg

20%

Total Carbohydrate 5g

2%

Dietary Fiber 3.6g

13%

Total Sugars

Protein 3.1g

Vitamin D 0 IU

0%

Calcium 284mg

22%

Iron 1mg

8%

Potassium 513mg

11%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

Detailed Nutrient Information

Vitamin C

130%

117 mg

Thiamin

6%

0.07 mg

Riboflavin

9%

0.11 mg

Niacin

5%

0.77 mg

Pantothenic Acid

4%

0.21 mg

Vitamin B6

10%

0.18 mg

Folate

131 mcg

Folic Acid

0 mcg

Food Folate

131 mcg

Fortified Folate

131 mcg

Choline

—

Betaine

—

Vitamin B12

0%

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

82%

738 mcg

Retinol

0 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

295%

14800 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

—

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0%

0 IU

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

22%

284 mg

Iron

8%

1.44 mg

Magnesium

3%

12.6 mg

Phosphorus

3%

32.4 mg

Potassium

11%

513 mg

Sodium

20%

450 mg

Zinc

2%

0.2 mg

Copper

10%

0.09 mg

Manganese

21%

0.49 mg

Selenium

2%

1.08 mcg

Fluoride

—

Iodine

—

Fat

0%

0.36 g

Saturated Fat

—

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

—

Pentadecylic Acid

—

Palmitic Acid

—

Margaric Acid

—

Stearic Acid

—

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

—

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

—

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0%

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

6%

3.06 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

2%

5.04 g

Fibre

13%

3.6 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

28.8 kcal

Water

170 g

Ash

1.44 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

  • 1 cup, chopped (180g)

Nutrient Sources ‡

  • Excellent source of Vitamin C
  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Good source of Calcium
  • Good source of Sodium
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Mustard Spinach (tendergreens) contains 1.7g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (33g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.4g per 1 cup, chopped

Profile of Fat in Item

Types of Fats

Zero Trans Fat.

Low in Cholesterol.

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