Nutrients in 500 calories of Cooked Malabar Spinach

Malabar spinach, cooked.

whole cooked

Weight per 500 Calories

Cooked Malabar Spinach

2174g

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

Macros Ratio

Protein Fat Carbs

40%

24%

36%

500 kcal ▼

Macro Nutrients

Cooked Malabar Spinach

Energy500 kcal

17.2%

Cooked Malabar Spinach has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat17 g

17.5%

Cooked Malabar Spinach has 16.95652173913 g of Fat per 500 calories, which is 17.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate59 g

45.3%

Cooked Malabar Spinach has 58.913043478261 g of Carbohydrate per 500 calories, which is 45.3% 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

Fiber45.7 g

120%

Cooked Malabar Spinach has 45.652173913043 g of Fiber per 500 calories, which is 120% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein64.8 g

116%

Cooked Malabar Spinach has 64.782608695652 g of Protein per 500 calories, which is 116% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Malabar Spinach

Vitamin A1261 μg

140%

RAE, retinol activity equivalents

Cooked Malabar Spinach has 1260.8695652174 μg of Vitamin A per 500 calories, which is 140% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.3 mg

192%

Thiamine

Cooked Malabar Spinach has 2.304347826087 mg of Vitamin B1 per 500 calories, which is 192% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.8 mg

216%

Riboflavin

Cooked Malabar Spinach has 2.804347826087 mg of Vitamin B2 per 500 calories, which is 216% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg

107%

Niacin, nicotinic acid, niacinamide

Cooked Malabar Spinach has 17.108695652174 mg of Vitamin B3 per 500 calories, which is 107% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.93 mg

58.7%

Pantothenic acid

Cooked Malabar Spinach has 2.9347826086957 mg of Vitamin B5 per 500 calories, which is 58.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.87 mg

144%

Pyridoxine

Cooked Malabar Spinach has 1.8695652173913 mg of Vitamin B6 per 500 calories, which is 144% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92478 μg

620%

Folates and Folic Acid

Cooked Malabar Spinach has 2478.2608695652 μg of Vitamin B9 per 500 calories, which is 620% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C128 mg

143%

Ascorbic acid

Cooked Malabar Spinach has 128.26086956522 mg of Vitamin C per 500 calories, which is 143% 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 500 calories, 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

Calcium2696 mg

270%

Cooked Malabar Spinach has 2695.652173913 mg of Calcium per 500 calories, which is 270% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.4 mg

268%

Cooked Malabar Spinach has 2.4130434782609 mg of Copper per 500 calories, which is 268% 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

Iron32 mg

402%

Cooked Malabar Spinach has 32.173913043478 mg of Iron per 500 calories, which is 402% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1043 mg

248%

Cooked Malabar Spinach has 1043.4782608696 mg of Magnesium per 500 calories, which is 248% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.54 mg

241%

Cooked Malabar Spinach has 5.5434782608696 mg of Manganese per 500 calories, which is 241% 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

Phosphorus783 mg

112%

Cooked Malabar Spinach has 782.60869565217 mg of Phosphorus per 500 calories, which is 112% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5565 mg

164%

Cooked Malabar Spinach has 5565.2173913043 mg of Potassium per 500 calories, which is 164% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.6 μg

35.6%

Cooked Malabar Spinach has 19.565217391304 μg of Selenium per 500 calories, which is 35.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1196 mg

79.7%

Cooked Malabar Spinach has 1195.652173913 mg of Sodium per 500 calories, which is 79.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.52 mg

59.3%

Cooked Malabar Spinach has 6.5217391304348 mg of Zinc per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2011 g

54.3%

Cooked Malabar Spinach has 2010.8695652174 g of Water per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Malabar Spinach:

500 calories of Cooked Malabar Spinach has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Cooked Malabar Spinach:

500 calories of Cooked Malabar Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 500 calories of Cooked Malabar Spinach:

500 calories of Cooked Malabar Spinach has outstanding amounts of Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat.

Compare Cooked Malabar Spinach with:

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

Food Info

Nutrients in 500 calories of Cooked Malabar Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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