Nutrients in 1 pound of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Macros Ratio

Protein Fat Carbs

34%

10%

56%

1 lb ▼

Macro Nutrients

New Zealand Spinach

Energy63.5 kcal

2.2%

Raw New Zealand Spinach has 63.50288 kcal of Energy per 1 pound, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.91 g

0.94%

Raw New Zealand Spinach has 0.907184 g of Fat per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.45%

Raw New Zealand Spinach has 0.14514944 g of Saturated Fat per 1 pound, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.7%

Raw New Zealand Spinach has 0.29937072 g of Omega 3 per 1 pound, which is 18.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.059 g

0.35%

Raw New Zealand Spinach has 0.05896696 g of Omega 6 per 1 pound, which is 0.35% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.3 g

8.72%

Raw New Zealand Spinach has 11.3398 g of Carbohydrate per 1 pound, which is 8.72% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.3 g

1.8%

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

Raw New Zealand Spinach has 1.3154168 g of Sugars per 1 pound, which is 1.8% 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

Fiber6.8 g

18%

Raw New Zealand Spinach has 6.80388 g of Fiber per 1 pound, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.8 g

12%

Raw New Zealand Spinach has 6.80388 g of Protein per 1 pound, which is 12% 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 B10.18 mg

15%

Thiamine

Raw New Zealand Spinach has 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45.4%

Riboflavin

Raw New Zealand Spinach has 0.5896696 mg of Vitamin B2 per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg

14%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 2.26796 mg of Vitamin B3 per 1 pound, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg

28.3%

Pantothenic acid

Raw New Zealand Spinach has 1.41520704 mg of Vitamin B5 per 1 pound, which is 28.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.38 mg

106%

Pyridoxine

Raw New Zealand Spinach has 1.37891968 mg of Vitamin B6 per 1 pound, which is 106% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B968 μg

17%

Folates and Folic Acid

Raw New Zealand Spinach has 68.0388 μg of Vitamin B9 per 1 pound, which is 17% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C136 mg

151%

Ascorbic acid

Raw New Zealand Spinach has 136.0776 mg of Vitamin C per 1 pound, which is 151% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.44 mg

43%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 6.4410064 mg of Vitamin E per 1 pound, which is 43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1529 μg

1274%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 1528.60504 μg of Vitamin K per 1 pound, which is 1274% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium263 mg

26.3%

Raw New Zealand Spinach has 263.08336 mg of Calcium per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

47%

Raw New Zealand Spinach has 0.42184056 mg of Copper per 1 pound, 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

Iron3.63 mg

45.4%

Raw New Zealand Spinach has 3.628736 mg of Iron per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium177 mg

42%

Raw New Zealand Spinach has 176.90088 mg of Magnesium per 1 pound, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

126%

Raw New Zealand Spinach has 2.89845288 mg of Manganese per 1 pound, which is 126% 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

Phosphorus127 mg

18%

Raw New Zealand Spinach has 127.00576 mg of Phosphorus per 1 pound, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium590 mg

17.3%

Raw New Zealand Spinach has 589.6696 mg of Potassium per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw New Zealand Spinach has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium590 mg

39.3%

Raw New Zealand Spinach has 589.6696 mg of Sodium per 1 pound, which is 39.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.72 mg

15.7%

Raw New Zealand Spinach has 1.7236496 mg of Zinc per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water426 g

11.5%

Raw New Zealand Spinach has 426.37648 g of Water per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw New Zealand Spinach:

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

Minerals in 1 pound of Raw New Zealand Spinach:

1 pound of New Zealand Spinach has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Sodium.
It also has a good amount of Phosphorus, Potassium and Zinc.
This vegetable has some Selenium.

Macronutrients in 1 pound of Raw New Zealand Spinach:

1 pound of New Zealand Spinach has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
While 1 pound of product has trace amounts of Fat and Sugars, it has no Saturated Fat and Omega 6.

Compare Raw New Zealand Spinach with:

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

Food Info

Nutrients in 1 pound of New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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