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Food nutrition facts and count calories in food

Komatsuna
(Japanese Mustard Spinach / Komatsu-na)

Food Categories
Vegetables

Komatsuna Calories and Quick Look At Nutrition Facts

Calories in Komatsuna14Cal 100g
36 Cal 255g(1bundle)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Molybdenum
Komatsuna also called Japanese mustard spinach or plainly mustard spinach is a green vegetable with top class nutritional value in calcium. In addition to being one of the best sources of calcium amongst green vegetables, it is a good source of iron and vitamin C. It is good for restoring beauty and preventing anemia. It can be used interchangeably with spinach making a simple adjustment into daily used.

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Komatsuna

Additional Facts for Komatsuna

Calorie
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content94 (%)
Refuse15 (%)

Nutrition facts for Komatsuna (1bundle 255g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy36 Cal536~751Cal
Protein3.83g (15.32 Cal)15~34g
Fat0.51g (4.59 Cal)13~20g
Carbohydrate6.12g (24.48 Cal)75~105g

【PFC Balance】

The calories in Komatsuna per 255g(1bundle) is 36 calories. Komatsuna is calculated to be 14Cal per 100 grams making 80Cal equivalent to 571.43g with 6.12g of mostly carbohydrates、3.83g of protein、0.51g of fat in 255g while being rich in vitamins and minerals such as Vitamin K and Molybdenum.

Vitamins, minerals, dietary fiber, and sodium content for 255g (1bundle) of Komatsuna

【Vitamin】

(Percent Meal Value)

Vitamin A Retinol Equivalent663μg221μgRE
Vitamin E Alpha Tocopherol2.3mg2.2mg
Vitamin K535.5μg17μg
Vitamin B10.23mg0.32mg
Vitamin B20.33mg0.36mg
Niacin2.55mg3.48mgNE
Vitamin B60.31mg0.35mg
Folate280.5μg80μg
Pantothenic Acid0.82mg1.5mg
Biotin7.4μg17μg
Vitamin C99.45mg33mg

【Mineral】

(Percent Meal Value)

Sodium38.25mg~1000mg
Potassium1275mg833mg
Calcium433.5mg221mg
Magnesium30.6mg91.8mg
Phosphorus114.75mg381mg
Iron7.14mg3.49mg
Zinc0.51mg3mg
Copper0.15mg0.24mg
Manganese0.33mg1.17mg
Iodine5.1μg43.8μg
Selenium2.55μg8.3μg
Chromium5.1μg10μg
Molybdenum25.5μg6.7μg

【Other】

(Percent Meal Value)

Total Dietary Fiber4.85g5.7g~

Fatty acid composition in 255g (1bundle) of Komatsuna

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.05g3g~4.7g
Polyunsaturated Fatty Acids0.2g3g~8.3g
Total Fatty Acids0.26g
N3 Polyunsaturated0.15g

(Percent Meal Value)

N6 Polyunsaturated0.03g
Oleic Acid7.65mg
Linoleic Acid20.4mg
Alpha Linolenic Acid142.8mg

Amino acid composition in 255g (1bundle) of Komatsuna

【Amino Acids】

(Percent Meal Value)

Isoleucine160.65mg
Leucine280.5mg
Lysine232.05mg
Sulfur Containing Amino Acid Total76.5mg
Aromatic Amino Acid Total331.5mg
Threonine175.95mg
Tryptophan81.6mg
Valine232.05mg
Histidine91.8mg

(Percent Meal Value)

Arginine247.35mg
Alanine216.75mg
Aspartic Acid433.5mg
Glutamic Acid586.5mg
Glycine191.25mg
Proline175.95mg
Serine173.4mg
Amino Acid Total3825mg
Ammonia249.9mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 36Cal

Komatsuna:Aerobic exercise duration required to burn 36 calories per 255g (1bundle)

  • Walking14min
  • Jogging9min
  • Cycling / Biking / Spinning6min
  • Jumping Rope5min
  • Stretching17min
  • Climbing Steps5min
  • Vacuuming12min
  • Cleaning Bath Tub11min
  • Water Walking11min
  • Swimming6min
  • Aerobics7min
  • Boxercising7min

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