Nutrients in 300 calories of Canned Spinach with Liquids

Canned Spinach Solids and Liquids.

Weight per 300 Calories

Canned Spinach with Liquids

1579g

Canned Spinach Solids and Liquids has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

36%

14%

50%

300 kcal ▼

Macro Nutrients

Canned Spinach with Liquids

Energy300 kcal

10.3%

Canned Spinach Solids and Liquids have 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

Fat5.84 g

6.02%

Canned Spinach Solids and Liquids have 5.8421052631579 g of Fat per 300 calories, which is 6.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.95 g

2.96%

Canned Spinach Solids and Liquids have 0.94736842105263 g of Saturated Fat per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.93 g

120%

Canned Spinach Solids and Liquids have 1.9263157894737 g of Omega 3 per 300 calories, which is 120% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.36 g

2.14%

Canned Spinach Solids and Liquids have 0.36315789473684 g of Omega 6 per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Spinach Solids and Liquids have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46 g

35.5%

Canned Spinach Solids and Liquids have 46.105263157895 g of Carbohydrate per 300 calories, which is 35.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.2 g

7.2%

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

Canned Spinach Solids and Liquids have 5.2105263157895 g of Sugars per 300 calories, which is 7.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber34.7 g

91%

Canned Spinach Solids and Liquids have 34.736842105263 g of Fiber per 300 calories, which is 91% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.3 g

59.5%

Canned Spinach Solids and Liquids have 33.315789473684 g of Protein per 300 calories, which is 59.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach with Liquids

Vitamin A6379 μg

709%

RAE, retinol activity equivalents

Canned Spinach Solids and Liquids have 6378.9473684211 μg of Vitamin A per 300 calories, which is 709% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.7%

Thiamine

Canned Spinach Solids and Liquids have 0.28421052631579 mg of Vitamin B1 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.67 mg

129%

Riboflavin

Canned Spinach Solids and Liquids have 1.6736842105263 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 B34.28 mg

26.7%

Niacin, nicotinic acid, niacinamide

Canned Spinach Solids and Liquids have 4.2789473684211 mg of Vitamin B3 per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Canned Spinach Solids and Liquids have 0.6 mg of Vitamin B5 per 300 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.26 mg

97%

Pyridoxine

Canned Spinach Solids and Liquids have 1.2631578947368 mg of Vitamin B6 per 300 calories, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9916 μg

229%

Folates and Folic Acid

Canned Spinach Solids and Liquids have 915.78947368421 μg of Vitamin B9 per 300 calories, which is 229% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Spinach Solids and Liquids have 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 C213 mg

237%

Ascorbic acid

Canned Spinach Solids and Liquids have 213.15789473684 mg of Vitamin C per 300 calories, which is 237% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Spinach Solids and Liquids have 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 E25.3 mg

168%

Tocopherols and Tocotrienols

Canned Spinach Solids and Liquids have 25.263157894737 mg of Vitamin E per 300 calories, which is 168% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6013 μg

5011%

Phytomenadione or phylloquinone

Canned Spinach Solids and Liquids have 6012.6315789474 μg of Vitamin K per 300 calories, which is 5011% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach with Liquids

Calcium1311 mg

131%

Canned Spinach Solids and Liquids have 1310.5263157895 mg of Calcium per 300 calories, which is 131% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.83 mg

204%

Canned Spinach Solids and Liquids have 1.8315789473684 mg of Copper per 300 calories, which is 204% 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

Iron25 mg

312%

Canned Spinach Solids and Liquids have 24.947368421053 mg of Iron per 300 calories, which is 312% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium884 mg

211%

Canned Spinach Solids and Liquids have 884.21052631579 mg of Magnesium per 300 calories, which is 211% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.8 mg

338%

Canned Spinach Solids and Liquids have 7.7842105263158 mg of Manganese per 300 calories, which is 338% 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

Phosphorus505 mg

72%

Canned Spinach Solids and Liquids have 505.26315789474 mg of Phosphorus per 300 calories, which is 72% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3632 mg

107%

Canned Spinach Solids and Liquids have 3631.5789473684 mg of Potassium per 300 calories, which is 107% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19 μg

34.4%

Canned Spinach Solids and Liquids have 18.947368421053 μg of Selenium per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1184 mg

79%

Canned Spinach Solids and Liquids have 1184.2105263158 mg of Sodium per 300 calories, which is 79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.63 mg

60.3%

Canned Spinach Solids and Liquids have 6.6315789473684 mg of Zinc per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1472 g

39.8%

Canned Spinach Solids and Liquids have 1471.8947368421 g of Water per 300 calories, which is 39.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Canned Spinach Solids and Liquids:

300 calories of Canned Spinach with Liquids has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1 and Vitamin B3.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Canned Spinach Solids and Liquids:

300 calories of Canned Spinach with Liquids has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Phosphorus, Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Canned Spinach Solids and Liquids:

300 calories of Canned Spinach with Liquids has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat and Saturated Fat.
The product has trace amounts of Omega 6.

Compare Canned Spinach Solids and Liquids with:

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

Food Info

Nutrients in 300 calories of Canned Spinach with Liquids

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Spinach Solids and Liquids with: