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Nutrients in 500 calories of Spinach

Raw Spinach (Spinacia oleracea).

Weight per 500 Calories

Spinach
2174g

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

Macros Ratio

Protein Fat Carbs
39%
12%
49%
500 kcal ▼

Macro Nutrients

Spinach
Energy500 kcal
17.2%
Raw 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
Fat8.48 g
8.74%
Raw Spinach has 8.4782608695652 g of Fat per 500 calories, which is 8.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.37 g
4.28%
Raw Spinach has 1.3695652173913 g of Saturated Fat per 500 calories, which is 4.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33 g
188%
Raw Spinach has 3 g of Omega 3 per 500 calories, which is 188% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.57 g
3.32%
Raw Spinach has 0.56521739130435 g of Omega 6 per 500 calories, which is 3.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate79 g
60.7%
Raw Spinach has 78.913043478261 g of Carbohydrate per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.13 g
12.6%
Raw Spinach has 9.1304347826087 g of Sugars per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber48 g
126%
Raw Spinach has 47.826086956522 g of Fiber per 500 calories, which is 126% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein62 g
111%
Raw Spinach has 62.173913043478 g of Protein per 500 calories, which is 111% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Spinach
Vitamin A10196 μg
1133%
RAE, retinol activity equivalents
Raw Spinach has 10195.652173913 μg of Vitamin A per 500 calories, which is 1133% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B11.7 mg
141%
Thiamine
Raw Spinach has 1.695652173913 mg of Vitamin B1 per 500 calories, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B24.1 mg
316%
Riboflavin
Raw Spinach has 4.1086956521739 mg of Vitamin B2 per 500 calories, which is 316% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B315.7 mg
98%
Niacin, nicotinic acid, niacinamide
Raw Spinach has 15.739130434783 mg of Vitamin B3 per 500 calories, which is 98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B64.24 mg
326%
Pyridoxine
Raw Spinach has 4.2391304347826 mg of Vitamin B6 per 500 calories, which is 326% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B94217 μg
1054%
Folates and Folic Acid
Raw Spinach has 4217.3913043478 μg of Vitamin B9 per 500 calories, which is 1054% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
Vitamin C611 mg
679%
Ascorbic acid
Raw Spinach has 610.86956521739 mg of Vitamin C per 500 calories, which is 679% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
Vitamin E44 mg
294%
Tocopherols and Tocotrienols
Raw Spinach has 44.130434782609 mg of Vitamin E per 500 calories, which is 294% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10498 μg
8748%
Phytomenadione or phylloquinone
Raw Spinach has 10497.826086957 μg of Vitamin K per 500 calories, which is 8748% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach
Calcium2152 mg
215%
Raw Spinach has 2152.1739130435 mg of Calcium per 500 calories, which is 215% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.83 mg
314%
Raw Spinach has 2.8260869565217 mg of Copper per 500 calories, which is 314% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron59 mg
736%
Raw Spinach has 58.913043478261 mg of Iron per 500 calories, which is 736% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1717 mg
409%
Raw Spinach has 1717.3913043478 mg of Magnesium per 500 calories, which is 409% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese19.5 mg
848%
Raw Spinach has 19.5 mg of Manganese per 500 calories, which is 848% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1065 mg
152%
Raw Spinach has 1065.2173913043 mg of Phosphorus per 500 calories, which is 152% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium12130 mg
357%
Raw Spinach has 12130.434782609 mg of Potassium per 500 calories, which is 357% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium21.7 μg
39.5%
Raw Spinach has 21.739130434783 μg of Selenium per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1717 mg
114%
Raw Spinach has 1717.3913043478 mg of Sodium per 500 calories, which is 114% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11.5 mg
105%
Raw Spinach has 11.521739130435 mg of Zinc per 500 calories, which is 105% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1987 g
53.7%
Raw Spinach has 1986.9565217391 g of Water per 500 calories, which is 53.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Spinach:
500 calories of Spinach has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, 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 Spinach:
500 calories of 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 Spinach:
500 calories of 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.



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