Nutrients in 100 grams of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Macros Ratio

Protein Fat Carbs

34%

10%

56%

100 g ▼

Macro Nutrients

New Zealand Spinach

Energy14 kcal

0.48%

Raw New Zealand Spinach has 14 kcal of Energy per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.21%

Raw New Zealand Spinach has 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.1%

Raw New Zealand Spinach has 0.032 g of Saturated Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.066 g

4.13%

Raw New Zealand Spinach has 0.066 g of Omega 3 per 100 grams, which is 4.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.013 g

0.076%

Raw New Zealand Spinach has 0.013 g of Omega 6 per 100 grams, which is 0.076% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate2.5 g

1.92%

Raw New Zealand Spinach has 2.5 g of Carbohydrate per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.29 g

0.4%

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

Raw New Zealand Spinach has 0.29 g of Sugars per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber1.5 g

3.95%

Raw New Zealand Spinach has 1.5 g of Fiber per 100 grams, which is 3.95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.5 g

2.68%

Raw New Zealand Spinach has 1.5 g of Protein per 100 grams, which is 2.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.04 mg

3.33%

Thiamine

Raw New Zealand Spinach has 0.04 mg of Vitamin B1 per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Raw New Zealand Spinach has 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.5 mg

3.13%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 0.5 mg of Vitamin B3 per 100 grams, which is 3.13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.24%

Pantothenic acid

Raw New Zealand Spinach has 0.312 mg of Vitamin B5 per 100 grams, which is 6.24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23.4%

Pyridoxine

Raw New Zealand Spinach has 0.304 mg of Vitamin B6 per 100 grams, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.75%

Folates and Folic Acid

Raw New Zealand Spinach has 15 μg of Vitamin B9 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C30 mg

33.3%

Ascorbic acid

Raw New Zealand Spinach has 30 mg of Vitamin C per 100 grams, which is 33.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E1.42 mg

9.47%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 1.42 mg of Vitamin E per 100 grams, which is 9.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K337 μg

281%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 337 μg of Vitamin K per 100 grams, which is 281% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium58 mg

5.8%

Raw New Zealand Spinach has 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.093 mg

10.3%

Raw New Zealand Spinach has 0.093 mg of Copper per 100 grams, which is 10.3% 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

Iron0.8 mg

10%

Raw New Zealand Spinach has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39 mg

9.3%

Raw New Zealand Spinach has 39 mg of Magnesium per 100 grams, which is 9.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.64 mg

27.8%

Raw New Zealand Spinach has 0.639 mg of Manganese per 100 grams, which is 27.8% 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

Phosphorus28 mg

Raw New Zealand Spinach has 28 mg of Phosphorus per 100 grams, which is 4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium130 mg

3.82%

Raw New Zealand Spinach has 130 mg of Potassium per 100 grams, which is 3.82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Raw New Zealand Spinach has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium130 mg

8.67%

Raw New Zealand Spinach has 130 mg of Sodium per 100 grams, which is 8.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.38 mg

3.45%

Raw New Zealand Spinach has 0.38 mg of Zinc per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water94 g

2.54%

Raw New Zealand Spinach has 94 g of Water per 100 grams, which is 2.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw New Zealand Spinach:

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

Minerals in 100 grams of Raw New Zealand Spinach:

100 grams of 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 Raw New Zealand Spinach:

100 grams of New Zealand Spinach has some Omega 3, Fiber and Protein.
While 100 grams of product has trace amounts of Carbohydrate, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw New Zealand Spinach with:

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

Food Info

Nutrients in 100 grams of New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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