Nutrients in 100 calories of Frozen Spinach

Unprepared Frozen Spinach.

frozen whole

Weight per 100 Calories

Frozen Spinach

345g

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

Macros Ratio

Protein Fat Carbs

40%

14%

46%

100 kcal ▼

Macro Nutrients

Frozen Spinach

Energy100 kcal

3.45%

Unprepared Frozen Spinach has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.97 g

2.03%

Unprepared Frozen Spinach has 1.9655172413793 g of Fat per 100 calories, which is 2.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.44%

Unprepared Frozen Spinach has 0.14137931034483 g of Saturated Fat per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.7%

Unprepared Frozen Spinach has 0.28275862068966 g of Omega 3 per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Unprepared Frozen Spinach has 0 g of Omega 6 per 100 calories, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Unprepared Frozen Spinach has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.5 g

11%

Unprepared Frozen Spinach has 14.51724137931 g of Carbohydrate per 100 calories, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.24 g

3.1%

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

Unprepared Frozen Spinach has 2.2413793103448 g of Sugars per 100 calories, which is 3.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.62 g

0.86%

≤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]

Unprepared Frozen Spinach has 0.62068965517241 g of Fructose per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.83 g

Unprepared Frozen Spinach has 0.82758620689655 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.83 g

Unprepared Frozen Spinach has 0.82758620689655 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10 g

26.3%

Unprepared Frozen Spinach has 10 g of Fiber per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.4%

Unprepared Frozen Spinach has 12.51724137931 g of Protein per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Spinach

Vitamin A2021 μg

225%

RAE, retinol activity equivalents

Unprepared Frozen Spinach has 2020.6896551724 μg of Vitamin A per 100 calories, which is 225% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

27%

Thiamine

Unprepared Frozen Spinach has 0.32413793103448 mg of Vitamin B1 per 100 calories, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.77 mg

59.4%

Riboflavin

Unprepared Frozen Spinach has 0.77241379310345 mg of Vitamin B2 per 100 calories, which is 59.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.75 mg

11%

Niacin, nicotinic acid, niacinamide

Unprepared Frozen Spinach has 1.748275862069 mg of Vitamin B3 per 100 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.5%

Pantothenic acid

Unprepared Frozen Spinach has 0.32413793103448 mg of Vitamin B5 per 100 calories, which is 6.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg

45.6%

Pyridoxine

Unprepared Frozen Spinach has 0.59310344827586 mg of Vitamin B6 per 100 calories, which is 45.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9500 μg

125%

Folates and Folic Acid

Unprepared Frozen Spinach has 500 μg of Vitamin B9 per 100 calories, which is 125% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Unprepared Frozen Spinach has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19 mg

21%

Ascorbic acid

Unprepared Frozen Spinach has 18.965517241379 mg of Vitamin C per 100 calories, which is 21% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Unprepared Frozen Spinach has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg

66.7%

Tocopherols and Tocotrienols

Unprepared Frozen Spinach has 10 mg of Vitamin E per 100 calories, which is 66.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1283 μg

1069%

Phytomenadione or phylloquinone

Unprepared Frozen Spinach has 1282.7586206897 μg of Vitamin K per 100 calories, which is 1069% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Spinach

Calcium445 mg

44.5%

Unprepared Frozen Spinach has 444.8275862069 mg of Calcium per 100 calories, which is 44.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55%

Unprepared Frozen Spinach has 0.49655172413793 mg of Copper per 100 calories, which is 55% 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

Iron6.5 mg

81.5%

Unprepared Frozen Spinach has 6.5172413793103 mg of Iron per 100 calories, which is 81.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium259 mg

61.6%

Unprepared Frozen Spinach has 258.62068965517 mg of Magnesium per 100 calories, which is 61.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.43 mg

106%

Unprepared Frozen Spinach has 2.4275862068966 mg of Manganese per 100 calories, which is 106% 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

Phosphorus169 mg

24%

Unprepared Frozen Spinach has 168.96551724138 mg of Phosphorus per 100 calories, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1193 mg

35%

Unprepared Frozen Spinach has 1193.1034482759 mg of Potassium per 100 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20.7 μg

37.6%

Unprepared Frozen Spinach has 20.689655172414 μg of Selenium per 100 calories, which is 37.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium255 mg

17%

Unprepared Frozen Spinach has 255.1724137931 mg of Sodium per 100 calories, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.93 mg

17.6%

Unprepared Frozen Spinach has 1.9310344827586 mg of Zinc per 100 calories, which is 17.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water311 g

8.4%

Unprepared Frozen Spinach has 310.93103448276 g of Water per 100 calories, which is 8.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Unprepared Frozen Spinach:

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

Minerals in 100 calories of Unprepared Frozen Spinach:

100 calories of Frozen Spinach has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Potassium and Selenium.
It also has a good amount of Sodium and Zinc.

Macronutrients in 100 calories of Unprepared Frozen Spinach:

100 calories of Frozen Spinach is an excellent source of Fiber and Protein.
It has a good amount of Omega 3 and Carbohydrate.
It also has some Sugars.
While 100 calories of product has trace amounts of Fat and Fructose, it has no Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Unprepared Frozen Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Frozen Spinach

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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