Nutrients in 500 calories of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Weight per 500 Calories

Boiled Chopped Or Leaf Frozen Spinach

1471g

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%

500 kcal ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy500 kcal

17.2%

Boiled and Drained Chopped Or Leaf Frozen 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

Fat12.8 g

13%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 12.794117647059 g of Fat per 500 calories, which is 13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.3 g

7.2%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.3088235294118 g of Saturated Fat per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 35.46 g

341%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.4558823529412 g of Omega 3 per 500 calories, which is 341% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 500 calories, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Chopped Or Leaf Frozen 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

Carbohydrate70.6 g

54.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 70.588235294118 g of Carbohydrate per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.5 g

10.3%

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.5 g of Sugars per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.32 g

1.83%

≤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 1.3235294117647 g of Fructose per 500 calories, which is 1.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.94 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.9411764705882 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.1 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.0882352941176 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber54.4 g

143%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 54.411764705882 g of Fiber per 500 calories, which is 143% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein59 g

105%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 58.970588235294 g of Protein per 500 calories, which is 105% 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 A8868 μg

985%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 8867.6470588235 μg of Vitamin A per 500 calories, which is 985% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.15 mg

96%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.1470588235294 mg of Vitamin B1 per 500 calories, which is 96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.6 mg

199%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.5882352941176 mg of Vitamin B2 per 500 calories, which is 199% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.46 mg

40.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 6.4558823529412 mg of Vitamin B3 per 500 calories, which is 40.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

22%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.1029411764706 mg of Vitamin B5 per 500 calories, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62 mg

154%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2 mg of Vitamin B6 per 500 calories, which is 154% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91779 μg

445%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1779.4117647059 μg of Vitamin B9 per 500 calories, which is 445% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Chopped Or Leaf Frozen 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 C32.4 mg

36%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 32.352941176471 mg of Vitamin C per 500 calories, which is 36% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Chopped Or Leaf Frozen 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 E52 mg

347%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 52.058823529412 mg of Vitamin E per 500 calories, which is 347% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7951 μg

6626%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7951.4705882353 μg of Vitamin K per 500 calories, which is 6626% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium2250 mg

225%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2250 mg of Calcium per 500 calories, which is 225% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.37 mg

263%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.3676470588235 mg of Copper per 500 calories, which is 263% 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

Iron29 mg

360%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 28.823529411765 mg of Iron per 500 calories, which is 360% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1206 mg

287%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1205.8823529412 mg of Magnesium per 500 calories, which is 287% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.5 mg

458%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 10.544117647059 mg of Manganese per 500 calories, which is 458% 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

Phosphorus735 mg

105%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 735.29411764706 mg of Phosphorus per 500 calories, which is 105% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4441 mg

131%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 4441.1764705882 mg of Potassium per 500 calories, which is 131% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium81 μg

147%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 80.882352941176 μg of Selenium per 500 calories, which is 147% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1426 mg

95%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1426.4705882353 mg of Sodium per 500 calories, which is 95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.2 mg

65.5%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.2058823529412 mg of Zinc per 500 calories, which is 65.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1308 g

35.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1307.9411764706 g of Water per 500 calories, which is 35.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

500 calories of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

500 calories of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Sodium.
It is an excellent source of Zinc.

Macronutrients in 500 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

500 calories of Boiled Chopped Or Leaf Frozen 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, Saturated Fat and Sugars.
While 500 calories of product has trace amounts of Fructose, it has no Omega 6, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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

Food Info

Nutrients in 500 calories of Boiled Chopped Or Leaf Frozen Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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