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Nutrients in 14 ounces of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Macros Ratio

Protein Fat Carbs
34%
10%
56%
14 oz ▼

Macro Nutrients

Boiled New Zealand Spinach
Energy47.6 kcal
1.64%
Boiled and Drained New Zealand Spinach 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 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 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 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 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
0%
Boiled and Drained New Zealand Spinach 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 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 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
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5.56 g
14.6%
Boiled and Drained New Zealand Spinach 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 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
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Vitamins

Boiled New Zealand Spinach
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.12 mg
9.92%
Thiamine
Boiled and Drained New Zealand Spinach 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
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Vitamin B20.42 mg
32.7%
Riboflavin
Boiled and Drained New Zealand Spinach 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
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Vitamin B31.55 mg
9.67%
Niacin, nicotinic acid, niacinamide
Boiled and Drained New Zealand Spinach 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
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Vitamin B51 mg
20.3%
Pantothenic acid
Boiled and Drained New Zealand Spinach 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
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Vitamin B60.94 mg
72.4%
Pyridoxine
Boiled and Drained New Zealand Spinach 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
NA
Biotin
No information available
Vitamin B931.8 μg
7.94%
Folates and Folic Acid
Boiled and Drained New Zealand Spinach 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
0%
Cobalamin
Boiled and Drained New Zealand 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
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Vitamin C63.5 mg
70.6%
Ascorbic acid
Boiled and Drained New Zealand Spinach 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
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained New Zealand 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
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Vitamin E4.9 mg
32.5%
Tocopherols and Tocotrienols
Boiled and Drained New Zealand Spinach 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 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
Calcium191 mg
19%
Boiled and Drained New Zealand Spinach 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 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
NA
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 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 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 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
NA
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 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 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 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
Sodium425 mg
28.3%
Boiled and Drained New Zealand Spinach has 424.67551 mg of Sodium per 14 ounces, which is 28.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.23 mg
11%
Boiled and Drained New Zealand Spinach 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 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:
Minerals in 14 ounces of Boiled and Drained New Zealand Spinach:
Macronutrients in 14 ounces of Boiled and Drained New Zealand Spinach:



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