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Nutrients in 5 ounces of Canned Spinach

Canned Spinach, Solids with Salt.

Macros Ratio

Protein Fat Carbs
38%
15%
47%
5 oz ▼

Macro Nutrients

Canned Spinach
Energy32.6 kcal
1.12%
Canned Spinach, Solids with Salt have 32.601925 kcal of Energy per 5 ounces, which is 1.12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.71 g
0.73%
Canned Spinach, Solids with Salt have 0.7087375 g of Fat per 5 ounces, which is 0.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.36%
Canned Spinach, Solids with Salt have 0.114815475 g of Saturated Fat per 5 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
15.8%
Canned Spinach, Solids with Salt have 0.25231055 g of Omega 3 per 5 ounces, which is 15.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.047 g
0.28%
Canned Spinach, Solids with Salt have 0.046776675 g of Omega 6 per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Spinach, Solids with Salt have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.8 g
3.7%
Canned Spinach, Solids with Salt have 4.819415 g of Carbohydrate per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.57 g
0.78%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Spinach, Solids with Salt have 0.56699 g of Sugars per 5 ounces, which is 0.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.4 g
8.95%
Canned Spinach, Solids with Salt have 3.40194 g of Fiber per 5 ounces, which is 8.95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4 g
7.1%
Canned Spinach, Solids with Salt have 3.98310475 g of Protein per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach
Vitamin A695 μg
77%
RAE, retinol activity equivalents
Canned Spinach, Solids with Salt have 694.56275 μg of Vitamin A per 5 ounces, which is 77% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.023 mg
1.9%
Thiamine
Canned Spinach, Solids with Salt have 0.0226796 mg of Vitamin B1 per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15%
Riboflavin
Canned Spinach, Solids with Salt have 0.19561155 mg of Vitamin B2 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.55 mg
3.44%
Niacin, nicotinic acid, niacinamide
Canned Spinach, Solids with Salt have 0.5499803 mg of Vitamin B3 per 5 ounces, which is 3.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.067 mg
1.33%
Pantothenic acid
Canned Spinach, Solids with Salt have 0.066621325 mg of Vitamin B5 per 5 ounces, which is 1.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
11%
Pyridoxine
Canned Spinach, Solids with Salt have 0.1417475 mg of Vitamin B6 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9139 μg
34.7%
Folates and Folic Acid
Canned Spinach, Solids with Salt have 138.91255 μg of Vitamin B9 per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Spinach, Solids with Salt have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.3 mg
22.5%
Ascorbic acid
Canned Spinach, Solids with Salt have 20.2698925 mg of Vitamin C per 5 ounces, which is 22.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Spinach, Solids with Salt have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.75 mg
18.3%
Tocopherols and Tocotrienols
Canned Spinach, Solids with Salt have 2.7499015 mg of Vitamin E per 5 ounces, which is 18.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K654 μg
545%
Phytomenadione or phylloquinone
Canned Spinach, Solids with Salt have 654.30646 μg of Vitamin K per 5 ounces, which is 545% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach
Calcium180 mg
18%
Canned Spinach, Solids with Salt have 180.019325 mg of Calcium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.26 mg
28.3%
Canned Spinach, Solids with Salt have 0.2551455 mg of Copper per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.26 mg
40.8%
Canned Spinach, Solids with Salt have 3.2601925 mg of Iron per 5 ounces, which is 40.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium108 mg
25.6%
Canned Spinach, Solids with Salt have 107.7281 mg of Magnesium per 5 ounces, which is 25.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.85 mg
36.8%
Canned Spinach, Solids with Salt have 0.846232575 mg of Manganese per 5 ounces, which is 36.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus62.4 mg
8.9%
Canned Spinach, Solids with Salt have 62.3689 mg of Phosphorus per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium490 mg
14.4%
Canned Spinach, Solids with Salt have 490.44635 mg of Potassium per 5 ounces, which is 14.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.6%
Canned Spinach, Solids with Salt have 1.984465 μg of Selenium per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium456 mg
30.4%
Canned Spinach, Solids with Salt have 456.42695 mg of Sodium per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.65 mg
5.93%
Canned Spinach, Solids with Salt have 0.6520385 mg of Zinc per 5 ounces, which is 5.93% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water130 g
3.5%
Canned Spinach, Solids with Salt have 130.0958555 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Canned Spinach, Solids with Salt:
Minerals in 5 ounces of Canned Spinach, Solids with Salt:
Macronutrients in 5 ounces of Canned Spinach, Solids with Salt:



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