Boiled and Drained Spinach has 45.642695 kcal of Energy per 7 ounces, which is 1.57% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Spinach has 0.085331995 g of Saturated Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Spinach has 0.18257078 g of Omega 3 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Spinach has 0.033735905 g of Omega 6 per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Spinach has 7.44174375 g of Carbohydrate per 7 ounces, which is 5.72% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Spinach has 0.85331995 g of Sugars per 7 ounces, which is 1.18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Spinach has 4.762716 g of Fiber per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Spinach has 5.89386105 g of Protein per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Spinach has 1039.85966 μg of Vitamin A per 7 ounces, which is 116% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Spinach has 0.188524175 mg of Vitamin B1 per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Spinach has 0.46833374 mg of Vitamin B2 per 7 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Spinach has 0.97238785 mg of Vitamin B3 per 7 ounces, which is 6.08% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Spinach has 0.287747425 mg of Vitamin B5 per 7 ounces, which is 5.75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Spinach has 0.48024053 mg of Vitamin B6 per 7 ounces, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Spinach has 289.73189 μg of Vitamin B9 per 7 ounces, which is 72.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Spinach has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Spinach has 19.447757 mg of Vitamin C per 7 ounces, which is 21.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Spinach has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Spinach has 4.1276872 mg of Vitamin E per 7 ounces, which is 27.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Spinach has 979.531924 μg of Vitamin K per 7 ounces, which is 816% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Spinach has 269.88724 mg of Calcium per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Spinach has 0.34529691 mg of Copper per 7 ounces, which is 38.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Spinach has 75.012777 μg of Fluoride per 7 ounces, which is 1.88% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Spinach has 7.08454005 mg of Iron per 7 ounces, which is 88.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Spinach has 172.648455 mg of Magnesium per 7 ounces, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Spinach has 1.855474775 mg of Manganese per 7 ounces, which is 80.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Spinach has 111.13004 mg of Phosphorus per 7 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Spinach has 924.76069 mg of Potassium per 7 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Spinach has 2.9766975 μg of Selenium per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Spinach has 138.91255 mg of Sodium per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Spinach has 1.5081934 mg of Zinc per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Spinach has 181.00305265 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Spinach:
7 ounces of Boiled Spinach has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1.
This vegetable has some Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Boiled and Drained Spinach:
7 ounces of Boiled Spinach has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium and Potassium.
It also has a good amount of Phosphorus, Sodium and Zinc.
This vegetable has some Selenium.
The product has trace amounts of Fluoride.
Macronutrients in 7 ounces of Boiled and Drained Spinach:
7 ounces of Boiled Spinach has a good amount of Omega 3, Fiber and Protein.
It has some Carbohydrate.
While 7 ounces of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.