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Nutrients in 100 grams of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
34%
10%
56%
100 g ▼

Macro Nutrients

Boiled New Zealand Spinach
Energy12 kcal
0.41%
Boiled and Drained New Zealand Spinach has 12 kcal of Energy per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.17 g
0.18%
Boiled and Drained New Zealand Spinach has 0.17 g of Fat per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein1.3 g
2.32%
Boiled and Drained New Zealand Spinach has 1.3 g of Protein per 100 grams, which is 2.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate2.13 g
1.64%
Boiled and Drained New Zealand Spinach has 2.13 g of Carbohydrate per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.25 g
0.34%
Boiled and Drained New Zealand Spinach has 0.25 g of Sugars per 100 grams, which is 0.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber1.4 g
3.7%
Boiled and Drained New Zealand Spinach has 1.4 g of Fiber per 100 grams, which is 3.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained New Zealand Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.03 g
0.09%
Boiled and Drained New Zealand Spinach has 0.03 g of Saturated Fat per 100 grams, which is 0.09% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.06 g
3.75%
Boiled and Drained New Zealand Spinach has 0.06 g of Omega 3 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.01 g
0.06%
Boiled and Drained New Zealand Spinach has 0.01 g of Omega 6 per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water95 g
2.57%
Boiled and Drained New Zealand Spinach has 95 g of Water per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Boiled New Zealand Spinach
Vitamin A
NA
No information available
Thiamine0.03 mg
2.5%
Boiled and Drained New Zealand Spinach has 0.03 mg of Thiamine per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.11 mg
8.46%
Boiled and Drained New Zealand Spinach has 0.11 mg of Vitamin B2 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.39 mg
2.44%
Boiled and Drained New Zealand Spinach has 0.39 mg of Vitamin B3 per 100 grams, which is 2.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.24 mg
18%
Boiled and Drained New Zealand Spinach has 0.24 mg of Vitamin B6 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained New Zealand Spinach has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C16 mg
17.8%
Boiled and Drained New Zealand Spinach has 16 mg of Vitamin C per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained New Zealand Spinach has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.23 mg
8.2%
Boiled and Drained New Zealand Spinach has 1.23 mg of Vitamin E per 100 grams, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K292 μg
243%
Boiled and Drained New Zealand Spinach has 292 μg of Vitamin K per 100 grams, which is 243% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate8 μg
2%
Boiled and Drained New Zealand Spinach has 8 μg of Folate per 100 grams, which is 2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach
Calcium48 mg
4.8%
Boiled and Drained New Zealand Spinach has 48 mg of Calcium per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.08 mg
8.9%
Boiled and Drained New Zealand Spinach has 0.08 mg of Copper per 100 grams, which is 8.9% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron0.66 mg
8.25%
Boiled and Drained New Zealand Spinach has 0.66 mg of Iron per 100 grams, which is 8.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium32 mg
7.6%
Boiled and Drained New Zealand Spinach has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.53 mg
23%
Boiled and Drained New Zealand Spinach has 0.53 mg of Manganese per 100 grams, which is 23% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus22 mg
3.14%
Boiled and Drained New Zealand Spinach has 22 mg of Phosphorus per 100 grams, which is 3.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium102 mg
3%
Boiled and Drained New Zealand Spinach has 102 mg of Potassium per 100 grams, which is 3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.9 μg
1.64%
Boiled and Drained New Zealand Spinach has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium107 mg
7.13%
Boiled and Drained New Zealand Spinach has 107 mg of Sodium per 100 grams, which is 7.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.31 mg
2.8%
Boiled and Drained New Zealand Spinach has 0.31 mg of Zinc per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained New Zealand Spinach:
100 grams of Boiled New Zealand Spinach has outstanding amounts of Vitamin K.
It has a good amount of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E. It also has some Thiamine and Vitamin B3. While 100 grams of product has trace amounts of Folate, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained New Zealand Spinach:
100 grams of Boiled New Zealand Spinach is an excellent source of Manganese. It has a good amount of Copper, Iron, Magnesium and Sodium. It also has some Calcium, Phosphorus, Potassium and Zinc. The product has trace amounts of Selenium.
Macronutrients in 100 grams of Boiled and Drained New Zealand Spinach:
100 grams of Boiled New Zealand Spinach has some Fiber and Omega 3. While 100 grams of product has trace amounts of Protein and Carbohydrate, it has no Fat, Sugars, Saturated Fat and Omega 6.



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