Nutrients in 14 ounces of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Macros Ratio

Protein Fat Carbs

37%

18%

45%

14 oz ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy135 kcal

4.65%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.45 g

3.56%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.4529691 g of Fat per 14 ounces, which is 3.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.95%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.62312201 g of Saturated Fat per 14 ounces, which is 1.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.47 g

92%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.47247303 g of Omega 3 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Chopped Or Leaf Frozen 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

Carbohydrate19 g

14.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.050864 g of Carbohydrate per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.02 g

2.8%

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.0241543 g of Sugars per 14 ounces, which is 2.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.36 g

0.49%

≤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]

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.3572037 g of Fructose per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.79 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.793786 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.83 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.8334753 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.7 g

38.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 14.685041 g of Fiber per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16 g

28.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 15.9154093 g of Protein per 14 ounces, which is 28.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chopped Or Leaf Frozen Spinach

Vitamin A2393 μg

266%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2393.26479 μg of Vitamin A per 14 ounces, which is 266% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.8%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.30957654 mg of Vitamin B1 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.7 mg

53.7%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.69853168 mg of Vitamin B2 per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.74 mg

11%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.74236027 mg of Vitamin B3 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

5.95%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.29766975 mg of Vitamin B5 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

41.5%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.53977448 mg of Vitamin B6 per 14 ounces, which is 41.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9480 μg

120%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 480.24053 μg of Vitamin B9 per 14 ounces, which is 120% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Chopped Or Leaf Frozen 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 C8.73 mg

9.7%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 8.731646 mg of Vitamin C per 14 ounces, which is 9.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Chopped Or Leaf Frozen 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 E14 mg

94%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 14.0500122 mg of Vitamin E per 14 ounces, which is 94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2146 μg

1788%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2146.000451 μg of Vitamin K per 14 ounces, which is 1788% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium607 mg

60.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 607.24629 mg of Calcium per 14 ounces, which is 60.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.63899773 mg of Copper per 14 ounces, which is 71% 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

Iron7.78 mg

97%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.7791028 mg of Iron per 14 ounces, which is 97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium325 mg

77.5%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 325.45226 mg of Magnesium per 14 ounces, which is 77.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.85 mg

124%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.84572281 mg of Manganese per 14 ounces, which is 124% 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

Phosphorus198 mg

28.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 198.4465 mg of Phosphorus per 14 ounces, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1199 mg

35.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1198.61686 mg of Potassium per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

39.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 21.829115 μg of Selenium per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium385 mg

25.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 384.98621 mg of Sodium per 14 ounces, which is 25.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.94 mg

17.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.9447757 mg of Zinc per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water353 g

9.54%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 352.9966342 g of Water per 14 ounces, which is 9.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

14 ounces of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin C.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

14 ounces of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Sodium.
It also has a good amount of Zinc.

Macronutrients in 14 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

14 ounces of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Omega 3.
It is an excellent source of Fiber and Protein.
It also has a good amount of Carbohydrate.
This vegetable has some Fat and Sugars.
While 14 ounces of product has trace amounts of Saturated Fat, it has no Omega 6, Fructose, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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Food Info

Nutrients in 14 ounces of Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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