Nutrients in 1 pound of Cooked Malabar Spinach

Malabar spinach, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

40%

24%

36%

1 lb ▼

Macro Nutrients

Cooked Malabar Spinach

Energy104 kcal

3.6%

Cooked Malabar Spinach has 104.32616 kcal of Energy per 1 pound, which is 3.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.54 g

3.65%

Cooked Malabar Spinach has 3.5380176 g of Fat per 1 pound, which is 3.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Cooked Malabar Spinach has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.3 g

9.46%

Cooked Malabar Spinach has 12.2923432 g of Carbohydrate per 1 pound, which is 9.46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber9.53 g

25%

Cooked Malabar Spinach has 9.525432 g of Fiber per 1 pound, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.5 g

24%

Cooked Malabar Spinach has 13.5170416 g of Protein per 1 pound, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Malabar Spinach

Vitamin A263 μg

29.2%

RAE, retinol activity equivalents

Cooked Malabar Spinach has 263.08336 μg of Vitamin A per 1 pound, which is 29.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

40%

Thiamine

Cooked Malabar Spinach has 0.48080752 mg of Vitamin B1 per 1 pound, which is 40% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45%

Riboflavin

Cooked Malabar Spinach has 0.58513368 mg of Vitamin B2 per 1 pound, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.57 mg

22.3%

Niacin, nicotinic acid, niacinamide

Cooked Malabar Spinach has 3.56976904 mg of Vitamin B3 per 1 pound, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Cooked Malabar Spinach has 0.6123492 mg of Vitamin B5 per 1 pound, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Cooked Malabar Spinach has 0.39008912 mg of Vitamin B6 per 1 pound, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9517 μg

129%

Folates and Folic Acid

Cooked Malabar Spinach has 517.09488 μg of Vitamin B9 per 1 pound, which is 129% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Malabar Spinach has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26.8 mg

29.7%

Ascorbic acid

Cooked Malabar Spinach has 26.761928 mg of Vitamin C per 1 pound, which is 29.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Malabar Spinach has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Malabar Spinach

Calcium562 mg

56.2%

Cooked Malabar Spinach has 562.45408 mg of Calcium per 1 pound, which is 56.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

56%

Cooked Malabar Spinach has 0.50348712 mg of Copper per 1 pound, which is 56% 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

Iron6.7 mg

84%

Cooked Malabar Spinach has 6.7131616 mg of Iron per 1 pound, which is 84% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium218 mg

52%

Cooked Malabar Spinach has 217.72416 mg of Magnesium per 1 pound, which is 52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.16 mg

50.3%

Cooked Malabar Spinach has 1.1566596 mg of Manganese per 1 pound, which is 50.3% 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

Phosphorus163 mg

23.3%

Cooked Malabar Spinach has 163.29312 mg of Phosphorus per 1 pound, which is 23.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1161 mg

34%

Cooked Malabar Spinach has 1161.19552 mg of Potassium per 1 pound, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Cooked Malabar Spinach has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium249 mg

16.6%

Cooked Malabar Spinach has 249.4756 mg of Sodium per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.36 mg

12.4%

Cooked Malabar Spinach has 1.360776 mg of Zinc per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water420 g

11.3%

Cooked Malabar Spinach has 419.5726 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Cooked Malabar Spinach:

1 pound of Cooked Malabar Spinach has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Cooked Malabar Spinach:

1 pound of Cooked Malabar Spinach has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 1 pound of Cooked Malabar Spinach:

1 pound of Cooked Malabar Spinach is an excellent source of Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Fat.

Compare Cooked Malabar Spinach with:

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

Food Info

Nutrients in 1 pound of Cooked Malabar Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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