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Nutrients in 300 calories of Cooked Malabar Spinach

Malabar spinach, cooked.

Weight per 300 Calories

Cooked Malabar Spinach
1304g

Cooked Malabar Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
40%
24%
36%
300 kcal ▼

Macro Nutrients

Cooked Malabar Spinach
Energy300 kcal
10.3%
Cooked Malabar Spinach has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat10 g
10.5%
Cooked Malabar Spinach has 10.173913043478 g of Fat per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Cooked Malabar Spinach has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate35.3 g
27%
Cooked Malabar Spinach has 35.347826086957 g of Carbohydrate per 300 calories, which is 27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber27.4 g
72%
Cooked Malabar Spinach has 27.391304347826 g of Fiber per 300 calories, which is 72% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein39 g
69.4%
Cooked Malabar Spinach has 38.869565217391 g of Protein per 300 calories, which is 69.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Malabar Spinach
Vitamin A757 μg
84%
RAE, retinol activity equivalents
Cooked Malabar Spinach has 756.52173913043 μg of Vitamin A per 300 calories, which is 84% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg
115%
Thiamine
Cooked Malabar Spinach has 1.3826086956522 mg of Vitamin B1 per 300 calories, which is 115% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.7 mg
129%
Riboflavin
Cooked Malabar Spinach has 1.6826086956522 mg of Vitamin B2 per 300 calories, which is 129% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.3 mg
64%
Niacin, nicotinic acid, niacinamide
Cooked Malabar Spinach has 10.265217391304 mg of Vitamin B3 per 300 calories, which is 64% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.76 mg
35.2%
Pantothenic acid
Cooked Malabar Spinach has 1.7608695652174 mg of Vitamin B5 per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.12 mg
86.3%
Pyridoxine
Cooked Malabar Spinach has 1.1217391304348 mg of Vitamin B6 per 300 calories, which is 86.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91487 μg
372%
Folates and Folic Acid
Cooked Malabar Spinach has 1486.9565217391 μg of Vitamin B9 per 300 calories, which is 372% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Malabar Spinach has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C77 mg
85.5%
Ascorbic acid
Cooked Malabar Spinach has 76.95652173913 mg of Vitamin C per 300 calories, which is 85.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Malabar Spinach has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cooked Malabar Spinach
Calcium1617 mg
162%
Cooked Malabar Spinach has 1617.3913043478 mg of Calcium per 300 calories, which is 162% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.45 mg
161%
Cooked Malabar Spinach has 1.4478260869565 mg of Copper per 300 calories, which is 161% 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
Iron19.3 mg
241%
Cooked Malabar Spinach has 19.304347826087 mg of Iron per 300 calories, which is 241% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium626 mg
149%
Cooked Malabar Spinach has 626.08695652174 mg of Magnesium per 300 calories, which is 149% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.33 mg
145%
Cooked Malabar Spinach has 3.3260869565217 mg of Manganese per 300 calories, which is 145% 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
Phosphorus470 mg
67%
Cooked Malabar Spinach has 469.5652173913 mg of Phosphorus per 300 calories, which is 67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3339 mg
98%
Cooked Malabar Spinach has 3339.1304347826 mg of Potassium per 300 calories, which is 98% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.7 μg
21.3%
Cooked Malabar Spinach has 11.739130434783 μg of Selenium per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium717 mg
48%
Cooked Malabar Spinach has 717.39130434783 mg of Sodium per 300 calories, which is 48% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.9 mg
35.6%
Cooked Malabar Spinach has 3.9130434782609 mg of Zinc per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1207 g
32.6%
Cooked Malabar Spinach has 1206.5217391304 g of Water per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Malabar Spinach:
Minerals in 300 calories of Cooked Malabar Spinach:
Macronutrients in 300 calories of Cooked Malabar Spinach:



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