Nutrients in 14 ounces of Boiled New Zealand Spinach with Salt

Boiled and Drained New Zealand Spinach with Salt.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

14 oz ▼

Macro Nutrients

Boiled New Zealand Spinach with Salt

Energy47.6 kcal

1.64%

Boiled and Drained New Zealand Spinach with Salt has 47.62716 kcal of Energy per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.7%

Boiled and Drained New Zealand Spinach with Salt has 0.6747181 g of Fat per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Boiled and Drained New Zealand Spinach with Salt has 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Boiled and Drained New Zealand Spinach with Salt has 0.22226008 g of Omega 3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.044 g

0.26%

Boiled and Drained New Zealand Spinach with Salt has 0.04365823 g of Omega 6 per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained New Zealand Spinach with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.45 g

6.5%

Boiled and Drained New Zealand Spinach with Salt has 8.4538209 g of Carbohydrate per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.99 g

1.37%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained New Zealand Spinach with Salt has 0.9922325 g of Sugars per 14 ounces, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber5.56 g

14.6%

Boiled and Drained New Zealand Spinach with Salt has 5.556502 g of Fiber per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.16 g

9.2%

Boiled and Drained New Zealand Spinach with Salt has 5.159609 g of Protein per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled New Zealand Spinach with Salt

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.12 mg

9.92%

Thiamine

Boiled and Drained New Zealand Spinach with Salt has 0.1190679 mg of Vitamin B1 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.42 mg

32.7%

Riboflavin

Boiled and Drained New Zealand Spinach with Salt has 0.42467551 mg of Vitamin B2 per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.55 mg

9.67%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach with Salt has 1.5478827 mg of Vitamin B3 per 14 ounces, which is 9.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51 mg

20.3%

Pantothenic acid

Boiled and Drained New Zealand Spinach with Salt has 1.01604608 mg of Vitamin B5 per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.94 mg

72.4%

Pyridoxine

Boiled and Drained New Zealand Spinach with Salt has 0.94063641 mg of Vitamin B6 per 14 ounces, which is 72.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach with Salt has 31.75144 μg of Vitamin B9 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained New Zealand Spinach with Salt 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

Vitamin C63.5 mg

70.6%

Ascorbic acid

Boiled and Drained New Zealand Spinach with Salt has 63.50288 mg of Vitamin C per 14 ounces, which is 70.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained New Zealand Spinach with Salt 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

Vitamin E4.9 mg

32.5%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach with Salt has 4.8817839 mg of Vitamin E per 14 ounces, which is 32.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1159 μg

966%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach with Salt has 1158.92756 μg of Vitamin K per 14 ounces, which is 966% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach with Salt

Calcium191 mg

19%

Boiled and Drained New Zealand Spinach with Salt has 190.50864 mg of Calcium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34%

Boiled and Drained New Zealand Spinach with Salt has 0.30560761 mg of Copper per 14 ounces, which is 34% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.6 mg

32.7%

Boiled and Drained New Zealand Spinach with Salt has 2.6194938 mg of Iron per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Boiled and Drained New Zealand Spinach with Salt has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Boiled and Drained New Zealand Spinach with Salt has 2.08765718 mg of Manganese per 14 ounces, which is 91% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus87.3 mg

12.5%

Boiled and Drained New Zealand Spinach with Salt has 87.31646 mg of Phosphorus per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium405 mg

12%

Boiled and Drained New Zealand Spinach with Salt has 404.83086 mg of Potassium per 14 ounces, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Boiled and Drained New Zealand Spinach with Salt 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

Sodium1361 mg

91%

Boiled and Drained New Zealand Spinach with Salt has 1361.34299 mg of Sodium per 14 ounces, which is 91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.23 mg

11%

Boiled and Drained New Zealand Spinach with Salt has 1.2303683 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water376 g

10%

Boiled and Drained New Zealand Spinach with Salt has 376.254564 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained New Zealand Spinach with Salt:

14 ounces of Boiled New Zealand Spinach with Salt has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained New Zealand Spinach with Salt:

14 ounces of Boiled New Zealand Spinach with Salt has outstanding amounts of Manganese and Sodium.
It is an excellent source of Copper, Iron and Magnesium.
It also has a good amount of Calcium, Phosphorus, Potassium and Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Boiled and Drained New Zealand Spinach with Salt:

14 ounces of Boiled New Zealand Spinach with Salt has a good amount of Omega 3, Fiber and Protein.
It has some Carbohydrate.
While 14 ounces of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained New Zealand Spinach with Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Boiled New Zealand Spinach with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained New Zealand Spinach with Salt with: