How many vitamins in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
People with low levels of vitamin in diet can suffer deficiency diseases.
Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.
Vitamin A (8,200 IU), Vitamin B-9 (73 mg) and Vitamin C (65.0 mg) are some of the vitamins present in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt.
Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction.
In 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, you can find 8,200 IU of Vitamin A. It provides the 273% of the daily recommended value for the average adult.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
65.0 milligrams of Vitamin C can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 108% of the total daily recommended Vitamin C intake.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.
Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue.
0.06 milligrams of Vitamin B2 can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 4% of the total daily recommended Vitamin B2 intake.
Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol.
0.43 milligrams of Vitamin B3 can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 2% of the total daily recommended Vitamin B3 intake.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.11 milligrams of Vitamin B5 can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 1% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 73 micrograms of Vitamin B-9, that’s the 18% of the daily recommended value for an adult.
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Minerals in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Some of the minerals found in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt are: Potassium (285 mg), Calcium (158 mg) and Phosphorus (18 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 158 milligrams of calcium, that’s the 16% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
0.8 milligrams of iron can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 4% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 285 milligrams of potassium, that’s the 6% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
7 milligrams of magnesium can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 2% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, you can find 18 milligrams of phosphorus. It provides the 2% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
14 milligrams of sodium can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 1% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, you can find 0.11 milligrams of zinc. It provides the 1% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 0.05 milligrams of copper, that’s the 3% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, you can find 0.27 milligrams of manganese. It provides the 14% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
0.6 micrograms of selenium can be found on every 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt, the 1% of the total daily recommended selenium intake.
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Calories in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt have 16 calories, the 1% of your total daily calorie needs.
There are various gender and age groups to calculate the average Kcal intake per day.
A Sedentary women aged 14 to 25 years needs between 1,800 and 2,000 calories daily. However, a sedentary women aged 26 to 50 need 1,800 calories, while high active women with the same age need 2,200 calories.
Fats and Cholesterol
100 grams of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contain the 0% of your total daily needs: 0.2 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
Data Facts Table of Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
16 kcal |
1 % |
| Total fat |
0.2 g |
0 % |
| Carbohydrates |
2.8 gr |
1 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
14 mg |
1 % |
| Water |
94.5 mg |
94.5 % |
| Protein |
1.7 g |
3 % |
| VITAMINS |
| Vitamin A |
8,200 IU |
273 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
65.0 mg |
108 % |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.04 µg |
3 % |
| Vitamin B-2 |
0.06 mg |
4 % |
| Vitamin B-3 |
0.43 mg |
2 % |
| Vitamin B-5 |
0.11 mg |
1 % |
| Vitamin B-9 |
73 mg |
18 % |
| MINERALS |
| Calcium |
158 mg |
16 % |
| Iron |
0.8 mg |
4 % |
| Potassium |
285 mg |
6 % |
| Phosphorus |
18 mg |
2 % |
| Sodium |
14 mg |
1 % |
| Zinc |
0.11 mg |
1 % |
| Copper |
0.05 mg |
3 % |
| Fluorine |
- |
- |
| Manganese |
0.27 mg |
14 % |
| Selenium |
0.6 µg |
1 % |