Nutrients in 5 ounces of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Macros Ratio

Protein Fat Carbs

37%

18%

45%

5 oz ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy48 kcal

1.66%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 48.19415 kcal of Energy per 5 ounces, which is 1.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.23 g

1.27%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.23320325 g of Fat per 5 ounces, which is 1.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.222543575 g of Saturated Fat per 5 ounces, which is 0.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.525883225 g of Omega 3 per 5 ounces, which is 33% 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.8 g

5.23%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 6.80388 g of Carbohydrate per 5 ounces, which is 5.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.72 g

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.72291225 g of Sugars per 5 ounces, which is 1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.13 g

0.18%

≤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 0.12757275 g of Fructose per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.28 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.283495 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.3 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.29766975 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.24 g

14%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.2446575 g of Fiber per 5 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.7 g

10%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.68407475 g of Protein per 5 ounces, which is 10% 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 A855 μg

95%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 854.737425 μg of Vitamin A per 5 ounces, which is 95% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.2%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.11056305 mg of Vitamin B1 per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.2494756 mg of Vitamin B2 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.62 mg

3.9%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.622271525 mg of Vitamin B3 per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.11 mg

2.13%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.106310625 mg of Vitamin B5 per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

15%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.1927766 mg of Vitamin B6 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9172 μg

43%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 171.514475 μg of Vitamin B9 per 5 ounces, which is 43% 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 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 C3.1 mg

3.46%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.118445 mg of Vitamin C per 5 ounces, which is 3.46% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5 mg

33.5%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.0178615 mg of Vitamin E per 5 ounces, which is 33.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K766 μg

639%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 766.4287325 μg of Vitamin K per 5 ounces, which is 639% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium217 mg

21.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 216.873675 mg of Calcium per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.228213475 mg of Copper per 5 ounces, which is 25.4% 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

Iron2.78 mg

34.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.778251 mg of Iron per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 116.23295 mg of Magnesium per 5 ounces, which is 27.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1 mg

44%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.016329575 mg of Manganese per 5 ounces, which is 44% 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

Phosphorus71 mg

10%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 70.87375 mg of Phosphorus per 5 ounces, which is 10% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium428 mg

12.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 428.07745 mg of Potassium per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.8 μg

14%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.7961125 μg of Selenium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium137 mg

9.17%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 137.495075 mg of Sodium per 5 ounces, which is 9.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.69 mg

6.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.69456275 mg of Zinc per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water126 g

3.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 126.0702265 g of Water per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

5 ounces of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B6.
This vegetable has some Vitamin B3 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

5 ounces of Boiled Chopped Or Leaf Frozen Spinach is an excellent source of Calcium, Copper, Iron, Magnesium and Manganese.
It has a good amount of Phosphorus, Potassium, Selenium and Sodium.
It also has some Zinc.

Macronutrients in 5 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

5 ounces of Boiled Chopped Or Leaf Frozen Spinach is an excellent source of Omega 3.
It has a good amount of Fiber and Protein.
It also has some Carbohydrate.
While 5 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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Food Info

Nutrients in 5 ounces of Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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