Cooked Malabar Spinach has 91.28539 kcal of Energy per 14 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Cooked Malabar Spinach has 10.7558003 g of Carbohydrate per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Cooked Malabar Spinach has 11.8274114 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Cooked Malabar Spinach has 230.19794 μg of Vitamin A per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Cooked Malabar Spinach has 0.42070658 mg of Vitamin B1 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Cooked Malabar Spinach has 0.51199197 mg of Vitamin B2 per 14 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Cooked Malabar Spinach has 3.12354791 mg of Vitamin B3 per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Cooked Malabar Spinach has 0.53580555 mg of Vitamin B5 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Cooked Malabar Spinach has 0.34132798 mg of Vitamin B6 per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Cooked Malabar Spinach has 452.45802 μg of Vitamin B9 per 14 ounces, which is 113% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Cooked Malabar Spinach has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Cooked Malabar Spinach has 23.416687 mg of Vitamin C per 14 ounces, which is 26% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Cooked Malabar Spinach has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Cooked Malabar Spinach has 492.14732 mg of Calcium per 14 ounces, which is 49.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Cooked Malabar Spinach has 0.44055123 mg of Copper per 14 ounces, which is 49% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Cooked Malabar Spinach has 190.50864 mg of Magnesium per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Cooked Malabar Spinach has 1.01207715 mg of Manganese per 14 ounces, which is 44% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Cooked Malabar Spinach has 142.88148 mg of Phosphorus per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Cooked Malabar Spinach has 1016.04608 mg of Potassium per 14 ounces, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Cooked Malabar Spinach has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Cooked Malabar Spinach has 218.29115 mg of Sodium per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Cooked Malabar Spinach has 367.126025 g of Water per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Malabar Spinach:
14 ounces of Cooked Malabar Spinach has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Cooked Malabar Spinach:
14 ounces of Cooked Malabar Spinach is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Sodium and Zinc.
It also has some Selenium.
Macronutrients in 14 ounces of Cooked Malabar Spinach:
14 ounces of Cooked Malabar Spinach is an excellent source of Fiber and Protein.