Nutrients in 14 ounces of Vinespinach

Raw Vinespinach (Basella alba), also known as Malabar Spinach, red vine spinach, climbing spinach, creeping spinach, buffalo spinach and Ceylon spinach.

Macros Ratio

Protein Fat Carbs

31%

11%

58%

14 oz ▼

Macro Nutrients

Vinespinach

Energy75.4 kcal

2.6%

Raw Vinespinach has 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Vinespinach has 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Vinespinach has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13.5 g

10.4%

Raw Vinespinach has 13.494362 g of Carbohydrate per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein7.14 g

12.8%

Raw Vinespinach has 7.144074 g of Protein per 14 ounces, which is 12.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Vinespinach

Vitamin A1588 μg

176%

RAE, retinol activity equivalents

Raw Vinespinach has 1587.572 μg of Vitamin A per 14 ounces, which is 176% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Raw Vinespinach has 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg

47.3%

Riboflavin

Raw Vinespinach has 0.61518415 mg of Vitamin B2 per 14 ounces, which is 47.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw Vinespinach has 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.2%

Pantothenic acid

Raw Vinespinach has 0.21035329 mg of Vitamin B5 per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73.3%

Pyridoxine

Raw Vinespinach has 0.9525432 mg of Vitamin B6 per 14 ounces, which is 73.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9556 μg

139%

Folates and Folic Acid

Raw Vinespinach has 555.6502 μg of Vitamin B9 per 14 ounces, which is 139% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Vinespinach has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C405 mg

450%

Ascorbic acid

Raw Vinespinach has 404.83086 mg of Vitamin C per 14 ounces, which is 450% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Vinespinach has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Vinespinach

Calcium433 mg

43.3%

Raw Vinespinach has 432.61337 mg of Calcium per 14 ounces, which is 43.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

47%

Raw Vinespinach has 0.42467551 mg of Copper per 14 ounces, which is 47% 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

Iron4.76 mg

59.5%

Raw Vinespinach has 4.762716 mg of Iron per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium258 mg

61.4%

Raw Vinespinach has 257.98045 mg of Magnesium per 14 ounces, which is 61.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

127%

Raw Vinespinach has 2.91716355 mg of Manganese per 14 ounces, which is 127% 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

Phosphorus206 mg

29.5%

Raw Vinespinach has 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2024 mg

59.5%

Raw Vinespinach has 2024.1543 mg of Potassium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Vinespinach has 3.175144 μg of Selenium per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.35%

Raw Vinespinach has 95.25432 mg of Sodium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.5%

Raw Vinespinach has 1.7066399 mg of Zinc per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water370 g

10%

Raw Vinespinach has 369.507383 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Vinespinach:

14 ounces of Vinespinach has outstanding amounts of Vitamin A, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B3.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Vinespinach:

14 ounces of Vinespinach has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Zinc.
This vegetable has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Vinespinach:

14 ounces of Vinespinach has a good amount of Carbohydrate and Protein.
The product has trace amounts of Fat.

Compare Raw Vinespinach with:

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

Food Info

Nutrients in 14 ounces of Vinespinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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