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Comparing Nutrients in 100 calories New Zealand SpinachVS Boiled New Zealand Spinach

Weight per 100 calories

New Zealand Spinach
714g
Boiled New Zealand Spinach
833g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - New Zealand Spinach or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach
34%
10%
56%
Boiled New Zealand Spinach
34%
10%
56%
100 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled New Zealand Spinach
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.47%1.43g
Fat
1.46%1.4g
1.43 gvs1.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.7%0.23g
0.23 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
29%0.47g
0.47 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g
Omega 6
0.54%0.092g
0.093 gvs0.092 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%18g
Carbohydrate
13.7%17.8g
18 gvs17.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.86%2.07g
Sugars
2.87%2.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.07 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g
Fiber
30.7%11.7g
10.7 gvs11.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g
Protein
19.3%11g
10.7 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

New Zealand Spinachvs Boiled New Zealand Spinach
NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
21%0.25mg
Thiamine
0.29 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.4%0.93mg
Vitamin B2
68.6%0.89mg
Riboflavin
0.93 mgvs0.89 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg
Vitamin B3
20.3%3.25mg
Niacin, nicotinic acid, niacinamide
3.57 mgvs3.25 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.6%2.23mg
Vitamin B5
42.7%2.13mg
Pantothenic acid
2.23 mgvs2.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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167%2.17mg
Vitamin B6
152%1.98mg
Pyridoxine
2.17 mgvs1.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg
Vitamin B9
16.7%66.7μg
Folates and Folic Acid
107 μgvs66.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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238%214mg
Vitamin C
148%133mg
Ascorbic acid
214 mgvs133 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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67.6%10mg
Vitamin E
68.3%10.3mg
Tocopherols and Tocotrienols
10 mgvs10.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2006%2407μg
Vitamin K
2028%2433μg
Phytomenadione or phylloquinone
2407 μgvs2433 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Boiled New Zealand Spinach
41.4%414mg
Calcium
40%400mg
414 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.66mg
Copper
71.3%0.64mg
0.66 mgvs0.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.4%5.7mg
Iron
68.8%5.5mg
5.7 mgvs5.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%279mg
Magnesium
63.5%267mg
279 mgvs267 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.56mg
Manganese
191%4.4mg
4.56 mgvs4.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.6%200mg
Phosphorus
26%183mg
200 mgvs183 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg
Potassium
25%850mg
929 mgvs850 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
13.6%7.5μg
5 μgvs7.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg
Sodium
59.4%892mg
929 mgvs892 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.7%2.7mg
Zinc
23.5%2.6mg
2.7 mgvs2.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%671g
Water
21.4%790g
671 gvs790 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of New Zealand Spinach vs Boiled New Zealand Spinach:
Comparing minerals per 100 calories for New Zealand Spinach vs Boiled New Zealand Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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