Nutrients in 500 calories of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Weight per 500 Calories

New Zealand Spinach

3571g

Raw New Zealand Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

500 kcal ▼

Macro Nutrients

New Zealand Spinach

Energy500 kcal

17.2%

Raw New Zealand 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

Fat7.14 g

7.36%

Raw New Zealand Spinach has 7.1428571428571 g of Fat per 500 calories, which is 7.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.14 g

3.57%

Raw New Zealand Spinach has 1.1428571428571 g of Saturated Fat per 500 calories, which is 3.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.36 g

147%

Raw New Zealand Spinach has 2.3571428571429 g of Omega 3 per 500 calories, which is 147% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.73%

Raw New Zealand Spinach has 0.46428571428571 g of Omega 6 per 500 calories, which is 2.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw New Zealand 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

Carbohydrate89.3 g

68.7%

Raw New Zealand Spinach has 89.285714285714 g of Carbohydrate per 500 calories, which is 68.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.4 g

14.3%

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

Raw New Zealand Spinach has 10.357142857143 g of Sugars per 500 calories, which is 14.3% 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

Fiber53.6 g

141%

Raw New Zealand Spinach has 53.571428571429 g of Fiber per 500 calories, which is 141% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein53.6 g

96%

Raw New Zealand Spinach has 53.571428571429 g of Protein per 500 calories, which is 96% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B11.43 mg

119%

Thiamine

Raw New Zealand Spinach has 1.4285714285714 mg of Vitamin B1 per 500 calories, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.64 mg

357%

Riboflavin

Raw New Zealand Spinach has 4.6428571428571 mg of Vitamin B2 per 500 calories, which is 357% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B318 mg

112%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 17.857142857143 mg of Vitamin B3 per 500 calories, which is 112% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B511 mg

223%

Pantothenic acid

Raw New Zealand Spinach has 11.142857142857 mg of Vitamin B5 per 500 calories, which is 223% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B611 mg

835%

Pyridoxine

Raw New Zealand Spinach has 10.857142857143 mg of Vitamin B6 per 500 calories, which is 835% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9536 μg

134%

Folates and Folic Acid

Raw New Zealand Spinach has 535.71428571429 μg of Vitamin B9 per 500 calories, which is 134% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw New Zealand 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 C1071 mg

1190%

Ascorbic acid

Raw New Zealand Spinach has 1071.4285714286 mg of Vitamin C per 500 calories, which is 1190% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw New Zealand 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 E50.7 mg

338%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 50.714285714286 mg of Vitamin E per 500 calories, which is 338% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12036 μg

10030%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 12035.714285714 μg of Vitamin K per 500 calories, which is 10030% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium2071 mg

207%

Raw New Zealand Spinach has 2071.4285714286 mg of Calcium per 500 calories, which is 207% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.32 mg

369%

Raw New Zealand Spinach has 3.3214285714286 mg of Copper per 500 calories, which is 369% 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

Iron28.6 mg

357%

Raw New Zealand Spinach has 28.571428571429 mg of Iron per 500 calories, which is 357% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1393 mg

332%

Raw New Zealand Spinach has 1392.8571428571 mg of Magnesium per 500 calories, which is 332% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese23 mg

992%

Raw New Zealand Spinach has 22.821428571429 mg of Manganese per 500 calories, which is 992% 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

Phosphorus1000 mg

143%

Raw New Zealand Spinach has 1000 mg of Phosphorus per 500 calories, which is 143% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4643 mg

137%

Raw New Zealand Spinach has 4642.8571428571 mg of Potassium per 500 calories, which is 137% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.5%

Raw New Zealand Spinach has 25 μg of Selenium per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4643 mg

310%

Raw New Zealand Spinach has 4642.8571428571 mg of Sodium per 500 calories, which is 310% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.6 mg

123%

Raw New Zealand Spinach has 13.571428571429 mg of Zinc per 500 calories, which is 123% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3357 g

91%

Raw New Zealand Spinach has 3357.1428571429 g of Water per 500 calories, which is 91% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw New Zealand Spinach:

500 calories of New Zealand Spinach has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw New Zealand Spinach:

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

Macronutrients in 500 calories of Raw New Zealand Spinach:

500 calories of New Zealand Spinach has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat and Sugars.
This vegetable has some Saturated Fat and Omega 6.

Compare Raw New Zealand Spinach with:

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

Food Info

Nutrients in 500 calories of New Zealand Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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