Nutrients in 1 kilogram of Cooked Malabar Spinach

Malabar spinach, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

40%

24%

36%

1 kg ▼

Macro Nutrients

Cooked Malabar Spinach

Energy230 kcal

7.93%

Cooked Malabar Spinach has 230 kcal of Energy per 1 kilogram, which is 7.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.8 g

8.04%

Cooked Malabar Spinach has 7.8 g of Fat per 1 kilogram, which is 8.04% 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

Cooked Malabar Spinach has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27 g

21%

Cooked Malabar Spinach has 27.1 g of Carbohydrate per 1 kilogram, which is 21% 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

Fiber21 g

55.3%

Cooked Malabar Spinach has 21 g of Fiber per 1 kilogram, which is 55.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

53.2%

Cooked Malabar Spinach has 29.8 g of Protein per 1 kilogram, which is 53.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Malabar Spinach

Vitamin A580 μg

64.4%

RAE, retinol activity equivalents

Cooked Malabar Spinach has 580 μg of Vitamin A per 1 kilogram, which is 64.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.06 mg

88.3%

Thiamine

Cooked Malabar Spinach has 1.06 mg of Vitamin B1 per 1 kilogram, which is 88.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.3 mg

99%

Riboflavin

Cooked Malabar Spinach has 1.29 mg of Vitamin B2 per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.87 mg

49%

Niacin, nicotinic acid, niacinamide

Cooked Malabar Spinach has 7.87 mg of Vitamin B3 per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Cooked Malabar Spinach has 1.35 mg of Vitamin B5 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.86 mg

66%

Pyridoxine

Cooked Malabar Spinach has 0.86 mg of Vitamin B6 per 1 kilogram, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91140 μg

285%

Folates and Folic Acid

Cooked Malabar Spinach has 1140 μg of Vitamin B9 per 1 kilogram, which is 285% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Malabar Spinach has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59 mg

65.6%

Ascorbic acid

Cooked Malabar Spinach has 59 mg of Vitamin C per 1 kilogram, which is 65.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Malabar Spinach has 0 IU of Vitamin D per 1 kilogram, 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

Cooked Malabar Spinach

Calcium1240 mg

124%

Cooked Malabar Spinach has 1240 mg of Calcium per 1 kilogram, which is 124% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

123%

Cooked Malabar Spinach has 1.11 mg of Copper per 1 kilogram, which is 123% 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

Iron15 mg

185%

Cooked Malabar Spinach has 14.8 mg of Iron per 1 kilogram, which is 185% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium480 mg

114%

Cooked Malabar Spinach has 480 mg of Magnesium per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.55 mg

111%

Cooked Malabar Spinach has 2.55 mg of Manganese per 1 kilogram, which is 111% 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

Phosphorus360 mg

51.4%

Cooked Malabar Spinach has 360 mg of Phosphorus per 1 kilogram, which is 51.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2560 mg

75.3%

Cooked Malabar Spinach has 2560 mg of Potassium per 1 kilogram, which is 75.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Cooked Malabar Spinach has 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium550 mg

36.7%

Cooked Malabar Spinach has 550 mg of Sodium per 1 kilogram, which is 36.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Cooked Malabar Spinach has 3 mg of Zinc per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water925 g

25%

Cooked Malabar Spinach has 925 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Malabar Spinach:

1 kilogram of Cooked Malabar Spinach has outstanding amounts of Vitamin B1, Vitamin B2 and Vitamin B9.
It is an excellent source of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Cooked Malabar Spinach:

1 kilogram of Cooked Malabar Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium and Manganese.
It is an excellent source of Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 1 kilogram of Cooked Malabar Spinach:

1 kilogram of Cooked Malabar Spinach is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Fat.

Compare Cooked Malabar Spinach with:

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

Food Info

Nutrients in 1 kilogram of Cooked Malabar Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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