Nutrients in 300 calories of Vinespinach

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

Weight per 300 Calories

Vinespinach

1579g

Raw Vinespinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

31%

11%

58%

300 kcal ▼

Macro Nutrients

Vinespinach

Energy300 kcal

10.3%

Raw Vinespinach has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.74 g

4.9%

Raw Vinespinach has 4.7368421052632 g of Fat per 300 calories, which is 4.9% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.7 g

41.3%

Raw Vinespinach has 53.684210526316 g of Carbohydrate per 300 calories, which is 41.3% 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

Protein28.4 g

50.8%

Raw Vinespinach has 28.421052631579 g of Protein per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Vinespinach

Vitamin A6316 μg

702%

RAE, retinol activity equivalents

Raw Vinespinach has 6315.7894736842 μg of Vitamin A per 300 calories, which is 702% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.79 mg

65.8%

Thiamine

Raw Vinespinach has 0.78947368421053 mg of Vitamin B1 per 300 calories, which is 65.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.45 mg

188%

Riboflavin

Raw Vinespinach has 2.4473684210526 mg of Vitamin B2 per 300 calories, which is 188% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.9 mg

49.3%

Niacin, nicotinic acid, niacinamide

Raw Vinespinach has 7.8947368421053 mg of Vitamin B3 per 300 calories, which is 49.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.84 mg

16.7%

Pantothenic acid

Raw Vinespinach has 0.83684210526316 mg of Vitamin B5 per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.8 mg

291%

Pyridoxine

Raw Vinespinach has 3.7894736842105 mg of Vitamin B6 per 300 calories, which is 291% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92211 μg

553%

Folates and Folic Acid

Raw Vinespinach has 2210.5263157895 μg of Vitamin B9 per 300 calories, which is 553% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1611 mg

1789%

Ascorbic acid

Raw Vinespinach has 1610.5263157895 mg of Vitamin C per 300 calories, which is 1789% 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 300 calories, 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

Calcium1721 mg

172%

Raw Vinespinach has 1721.0526315789 mg of Calcium per 300 calories, which is 172% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

188%

Raw Vinespinach has 1.6894736842105 mg of Copper per 300 calories, which is 188% 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

Iron19 mg

237%

Raw Vinespinach has 18.947368421053 mg of Iron per 300 calories, which is 237% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1026 mg

244%

Raw Vinespinach has 1026.3157894737 mg of Magnesium per 300 calories, which is 244% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11.6 mg

505%

Raw Vinespinach has 11.605263157895 mg of Manganese per 300 calories, which is 505% 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

Phosphorus821 mg

117%

Raw Vinespinach has 821.05263157895 mg of Phosphorus per 300 calories, which is 117% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8053 mg

237%

Raw Vinespinach has 8052.6315789474 mg of Potassium per 300 calories, which is 237% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.6 μg

23%

Raw Vinespinach has 12.631578947368 μg of Selenium per 300 calories, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium379 mg

25.3%

Raw Vinespinach has 378.94736842105 mg of Sodium per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.8 mg

61.7%

Raw Vinespinach has 6.7894736842105 mg of Zinc per 300 calories, which is 61.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1470 g

39.7%

Raw Vinespinach has 1470 g of Water per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Vinespinach:

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

Minerals in 300 calories of Raw Vinespinach:

300 calories of Vinespinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Vinespinach:

300 calories of Vinespinach is an excellent source of Carbohydrate and Protein.
It has some Fat.

Compare Raw Vinespinach with:

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

Food Info

Nutrients in 300 calories of Vinespinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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