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Nutrients in 300 calories of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Weight per 300 Calories

Boiled Chopped Or Leaf Frozen Spinach
882g

Boiled and Drained Chopped Or Leaf Frozen Spinach has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
37%
18%
45%
300 kcal ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach
Energy300 kcal
10.3%
Boiled and Drained Chopped Or Leaf Frozen 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
Fat7.68 g
7.9%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.6764705882353 g of Fat per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.4 g
4.33%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.3852941176471 g of Saturated Fat per 300 calories, which is 4.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.27 g
205%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.2735294117647 g of Omega 3 per 300 calories, which is 205% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60 g
0%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 300 calories, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Chopped Or Leaf Frozen 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
Carbohydrate42.4 g
32.6%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 42.352941176471 g of Carbohydrate per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.5 g
6.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.5 g of Sugars per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.79 g
1.1%
≤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 0.79411764705882 g of Fructose per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.76 g
%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.7647058823529 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.85 g
%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8529411764706 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber32.6 g
86%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 32.647058823529 g of Fiber per 300 calories, which is 86% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein35.4 g
63%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 35.382352941176 g of Protein per 300 calories, which is 63% 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 A5321 μg
591%
RAE, retinol activity equivalents
Boiled and Drained Chopped Or Leaf Frozen Spinach has 5320.5882352941 μg of Vitamin A per 300 calories, which is 591% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.69 mg
57.4%
Thiamine
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.68823529411765 mg of Vitamin B1 per 300 calories, which is 57.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.55 mg
119%
Riboflavin
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5529411764706 mg of Vitamin B2 per 300 calories, which is 119% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.87 mg
24.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.8735294117647 mg of Vitamin B3 per 300 calories, which is 24.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.66 mg
13.2%
Pantothenic acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.66176470588235 mg of Vitamin B5 per 300 calories, which is 13.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg
92%
Pyridoxine
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.2 mg of Vitamin B6 per 300 calories, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91068 μg
267%
Folates and Folic Acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1067.6470588235 μg of Vitamin B9 per 300 calories, which is 267% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Chopped Or Leaf Frozen 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 C19.4 mg
21.6%
Ascorbic acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.411764705882 mg of Vitamin C per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Chopped Or Leaf Frozen 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 E31.2 mg
208%
Tocopherols and Tocotrienols
Boiled and Drained Chopped Or Leaf Frozen Spinach has 31.235294117647 mg of Vitamin E per 300 calories, which is 208% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4771 μg
3976%
Phytomenadione or phylloquinone
Boiled and Drained Chopped Or Leaf Frozen Spinach has 4770.8823529412 μg of Vitamin K per 300 calories, which is 3976% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach
Calcium1350 mg
135%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1350 mg of Calcium per 300 calories, which is 135% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.42 mg
158%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.4205882352941 mg of Copper per 300 calories, which is 158% 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
Iron17.3 mg
216%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 17.294117647059 mg of Iron per 300 calories, which is 216% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium724 mg
172%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 723.52941176471 mg of Magnesium per 300 calories, which is 172% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.33 mg
275%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 6.3264705882353 mg of Manganese per 300 calories, which is 275% 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
Phosphorus441 mg
63%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 441.17647058824 mg of Phosphorus per 300 calories, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2665 mg
78.4%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 2664.7058823529 mg of Potassium per 300 calories, which is 78.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium48.5 μg
88.2%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 48.529411764706 μg of Selenium per 300 calories, which is 88.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium856 mg
57%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 855.88235294118 mg of Sodium per 300 calories, which is 57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.32 mg
39.3%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.3235294117647 mg of Zinc per 300 calories, which is 39.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water785 g
21.2%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 784.76470588235 g of Water per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:
Minerals in 300 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:
Macronutrients in 300 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:



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