Nutrients in 7 ounces of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Macros Ratio

Protein Fat Carbs

37%

18%

45%

7 oz ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy67.5 kcal

2.33%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.73 g

1.78%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.72648455 g of Fat per 7 ounces, which is 1.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.97%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.311561005 g of Saturated Fat per 7 ounces, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.74 g

46%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.736236515 g of Omega 3 per 7 ounces, which is 46% 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.53 g

7.33%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 9.525432 g of Carbohydrate per 7 ounces, which is 7.33% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1 g

1.4%

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.01207715 g of Sugars per 7 ounces, which is 1.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.18 g

0.25%

≤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 0.17860185 g of Fructose per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.4 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.396893 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.42 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.41673765 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.34 g

19.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.3425205 g of Fiber per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.96 g

14.2%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.95770465 g of Protein per 7 ounces, which is 14.2% 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 A1197 μg

133%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1196.632395 μg of Vitamin A per 7 ounces, which is 133% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

13%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.15478827 mg of Vitamin B1 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.34926584 mg of Vitamin B2 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.87 mg

5.44%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.871180135 mg of Vitamin B3 per 7 ounces, which is 5.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.15 mg

2.98%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.148834875 mg of Vitamin B5 per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.8%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.26988724 mg of Vitamin B6 per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9240 μg

60%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 240.120265 μg of Vitamin B9 per 7 ounces, which is 60% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.37 mg

4.85%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.365823 mg of Vitamin C per 7 ounces, which is 4.85% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.03 mg

47%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.0250061 mg of Vitamin E per 7 ounces, which is 47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1073 μg

894%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1073.0002255 μg of Vitamin K per 7 ounces, which is 894% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium304 mg

30.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 303.623145 mg of Calcium per 7 ounces, which is 30.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.5%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.319498865 mg of Copper per 7 ounces, which is 35.5% 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

Iron3.9 mg

48.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.8895514 mg of Iron per 7 ounces, which is 48.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

38.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 162.72613 mg of Magnesium per 7 ounces, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.42 mg

62%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.422861405 mg of Manganese per 7 ounces, which is 62% 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

Phosphorus99 mg

14%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 99.22325 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium599 mg

17.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 599.30843 mg of Potassium per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 10.9145575 μg of Selenium per 7 ounces, which is 20% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium192 mg

13%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 192.493105 mg of Sodium per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.84%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.97238785 mg of Zinc per 7 ounces, which is 8.84% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water176 g

4.77%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 176.4983171 g of Water per 7 ounces, which is 4.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

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

Minerals in 7 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

7 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, Sodium and Zinc.

Macronutrients in 7 ounces of Boiled and Drained Chopped Or Leaf Frozen Spinach:

7 ounces of Boiled Chopped Or Leaf Frozen Spinach is an excellent source of Omega 3.
It has a good amount of Carbohydrate, Fiber and Protein.
While 7 ounces of product has trace amounts of Fat, Saturated Fat and Sugars, it has no Omega 6, Fructose, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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Food Info

Nutrients in 7 ounces of Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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