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Nutrients in 14 ounces of Canned Spinach

Canned Spinach, Solids with Salt.

Macros Ratio

Protein Fat Carbs
38%
15%
47%
14 oz ▼

Macro Nutrients

Canned Spinach
Energy91 kcal
3.15%
Canned Spinach, Solids with Salt have 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
Fat2 g
2.05%
Canned Spinach, Solids with Salt have 1.984465 g of Fat per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.32 g
1%
Canned Spinach, Solids with Salt have 0.32148333 g of Saturated Fat per 14 ounces, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.71 g
44%
Canned Spinach, Solids with Salt have 0.70646954 g of Omega 3 per 14 ounces, which is 44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.77%
Canned Spinach, Solids with Salt have 0.13097469 g of Omega 6 per 14 ounces, which is 0.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Spinach, Solids with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.5 g
10.4%
Canned Spinach, Solids with Salt have 13.494362 g of Carbohydrate per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.6 g
2.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Spinach, Solids with Salt have 1.587572 g of Sugars per 14 ounces, which is 2.2% 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
Fiber9.53 g
25%
Canned Spinach, Solids with Salt have 9.525432 g of Fiber per 14 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
20%
Canned Spinach, Solids with Salt have 11.1526933 g of Protein per 14 ounces, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach
Vitamin A1945 μg
216%
RAE, retinol activity equivalents
Canned Spinach, Solids with Salt have 1944.7757 μg of Vitamin A per 14 ounces, which is 216% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.064 mg
5.3%
Thiamine
Canned Spinach, Solids with Salt have 0.06350288 mg of Vitamin B1 per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg
42%
Riboflavin
Canned Spinach, Solids with Salt have 0.54771234 mg of Vitamin B2 per 14 ounces, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.54 mg
9.62%
Niacin, nicotinic acid, niacinamide
Canned Spinach, Solids with Salt have 1.53994484 mg of Vitamin B3 per 14 ounces, which is 9.62% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg
3.73%
Pantothenic acid
Canned Spinach, Solids with Salt have 0.18653971 mg of Vitamin B5 per 14 ounces, which is 3.73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Canned Spinach, Solids with Salt have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9389 μg
97%
Folates and Folic Acid
Canned Spinach, Solids with Salt have 388.95514 μg of Vitamin B9 per 14 ounces, which is 97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Spinach, Solids with Salt have 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 C56.8 mg
63%
Ascorbic acid
Canned Spinach, Solids with Salt have 56.755699 mg of Vitamin C per 14 ounces, which is 63% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Spinach, Solids with Salt have 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 E7.7 mg
51.3%
Tocopherols and Tocotrienols
Canned Spinach, Solids with Salt have 7.6997242 mg of Vitamin E per 14 ounces, which is 51.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1832 μg
1527%
Phytomenadione or phylloquinone
Canned Spinach, Solids with Salt have 1832.058088 μg of Vitamin K per 14 ounces, which is 1527% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach
Calcium504 mg
50.4%
Canned Spinach, Solids with Salt have 504.05411 mg of Calcium per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.71 mg
79.4%
Canned Spinach, Solids with Salt have 0.7144074 mg of Copper per 14 ounces, which is 79.4% 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
Iron9.13 mg
114%
Canned Spinach, Solids with Salt have 9.128539 mg of Iron per 14 ounces, which is 114% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium302 mg
72%
Canned Spinach, Solids with Salt have 301.63868 mg of Magnesium per 14 ounces, which is 72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.37 mg
103%
Canned Spinach, Solids with Salt have 2.36945121 mg of Manganese per 14 ounces, which is 103% 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
Phosphorus175 mg
25%
Canned Spinach, Solids with Salt have 174.63292 mg of Phosphorus per 14 ounces, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1373 mg
40.4%
Canned Spinach, Solids with Salt have 1373.24978 mg of Potassium per 14 ounces, which is 40.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.56 μg
10%
Canned Spinach, Solids with Salt have 5.556502 μg of Selenium per 14 ounces, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1278 mg
85%
Canned Spinach, Solids with Salt have 1277.99546 mg of Sodium per 14 ounces, which is 85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.83 mg
16.6%
Canned Spinach, Solids with Salt have 1.8257078 mg of Zinc per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water364 g
9.85%
Canned Spinach, Solids with Salt have 364.2683954 g of Water per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Canned Spinach, Solids with Salt:
Minerals in 14 ounces of Canned Spinach, Solids with Salt:
Macronutrients in 14 ounces of Canned Spinach, Solids with Salt:



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