Nutrients in 500 calories of Canned Spinach with Liquids

Canned Spinach Solids and Liquids.

Weight per 500 Calories

Canned Spinach with Liquids

2632g

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

Macros Ratio

Protein Fat Carbs

36%

14%

50%

500 kcal ▼

Macro Nutrients

Canned Spinach with Liquids

Energy500 kcal

17.2%

Canned Spinach Solids and Liquids have 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

Fat9.74 g

10%

Canned Spinach Solids and Liquids have 9.7368421052632 g of Fat per 500 calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.58 g

4.93%

Canned Spinach Solids and Liquids have 1.5789473684211 g of Saturated Fat per 500 calories, which is 4.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.2 g

201%

Canned Spinach Solids and Liquids have 3.2105263157895 g of Omega 3 per 500 calories, which is 201% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.61 g

3.56%

Canned Spinach Solids and Liquids have 0.60526315789474 g of Omega 6 per 500 calories, which is 3.56% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate77 g

59%

Canned Spinach Solids and Liquids have 76.842105263158 g of Carbohydrate per 500 calories, which is 59% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.7 g

12%

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

Canned Spinach Solids and Liquids have 8.6842105263158 g of Sugars per 500 calories, which is 12% 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

Fiber58 g

152%

Canned Spinach Solids and Liquids have 57.894736842105 g of Fiber per 500 calories, which is 152% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein55.5 g

99%

Canned Spinach Solids and Liquids have 55.526315789474 g of Protein per 500 calories, which is 99% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach with Liquids

Vitamin A10632 μg

1181%

RAE, retinol activity equivalents

Canned Spinach Solids and Liquids have 10631.578947368 μg of Vitamin A per 500 calories, which is 1181% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39.5%

Thiamine

Canned Spinach Solids and Liquids have 0.47368421052632 mg of Vitamin B1 per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.8 mg

215%

Riboflavin

Canned Spinach Solids and Liquids have 2.7894736842105 mg of Vitamin B2 per 500 calories, which is 215% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.13 mg

44.6%

Niacin, nicotinic acid, niacinamide

Canned Spinach Solids and Liquids have 7.1315789473684 mg of Vitamin B3 per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg

20%

Pantothenic acid

Canned Spinach Solids and Liquids have 1 mg of Vitamin B5 per 500 calories, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.1 mg

162%

Pyridoxine

Canned Spinach Solids and Liquids have 2.1052631578947 mg of Vitamin B6 per 500 calories, which is 162% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91526 μg

382%

Folates and Folic Acid

Canned Spinach Solids and Liquids have 1526.3157894737 μg of Vitamin B9 per 500 calories, which is 382% 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 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 C355 mg

395%

Ascorbic acid

Canned Spinach Solids and Liquids have 355.26315789474 mg of Vitamin C per 500 calories, which is 395% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E42 mg

281%

Tocopherols and Tocotrienols

Canned Spinach Solids and Liquids have 42.105263157895 mg of Vitamin E per 500 calories, which is 281% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10021 μg

8351%

Phytomenadione or phylloquinone

Canned Spinach Solids and Liquids have 10021.052631579 μg of Vitamin K per 500 calories, which is 8351% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach with Liquids

Calcium2184 mg

218%

Canned Spinach Solids and Liquids have 2184.2105263158 mg of Calcium per 500 calories, which is 218% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.05 mg

339%

Canned Spinach Solids and Liquids have 3.0526315789474 mg of Copper per 500 calories, which is 339% 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

Iron41.6 mg

520%

Canned Spinach Solids and Liquids have 41.578947368421 mg of Iron per 500 calories, which is 520% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1474 mg

351%

Canned Spinach Solids and Liquids have 1473.6842105263 mg of Magnesium per 500 calories, which is 351% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13 mg

564%

Canned Spinach Solids and Liquids have 12.973684210526 mg of Manganese per 500 calories, which is 564% 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

Phosphorus842 mg

120%

Canned Spinach Solids and Liquids have 842.10526315789 mg of Phosphorus per 500 calories, which is 120% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6053 mg

178%

Canned Spinach Solids and Liquids have 6052.6315789474 mg of Potassium per 500 calories, which is 178% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium31.6 μg

57.4%

Canned Spinach Solids and Liquids have 31.578947368421 μg of Selenium per 500 calories, which is 57.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1974 mg

132%

Canned Spinach Solids and Liquids have 1973.6842105263 mg of Sodium per 500 calories, which is 132% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

100%

Canned Spinach Solids and Liquids have 11.052631578947 mg of Zinc per 500 calories, which is 100% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2453 g

66.3%

Canned Spinach Solids and Liquids have 2453.1578947368 g of Water per 500 calories, which is 66.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Canned Spinach Solids and Liquids:

500 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 500 calories of Canned Spinach Solids and Liquids:

500 calories of Canned Spinach with Liquids 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 Canned Spinach Solids and Liquids:

500 calories of Canned Spinach with Liquids 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 Canned Spinach Solids and Liquids with:

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

Food Info

Nutrients in 500 calories of Canned Spinach with Liquids

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Spinach Solids and Liquids with: