Nutrients in 14 ounces of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Macros Ratio

Protein Fat Carbs

34%

10%

56%

14 oz ▼

Macro Nutrients

New Zealand Spinach

Energy55.6 kcal

1.9%

Raw New Zealand Spinach has 55.56502 kcal of Energy per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw New Zealand Spinach has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Raw New Zealand Spinach has 0.12700576 g of Saturated Fat per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.4%

Raw New Zealand Spinach has 0.26194938 g of Omega 3 per 14 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.052 g

0.3%

Raw New Zealand Spinach has 0.05159609 g of Omega 6 per 14 ounces, which is 0.3% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.92 g

7.63%

Raw New Zealand Spinach has 9.922325 g of Carbohydrate per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.15 g

1.6%

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

Raw New Zealand Spinach has 1.1509897 g of Sugars per 14 ounces, which is 1.6% 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

Fiber5.95 g

15.7%

Raw New Zealand Spinach has 5.953395 g of Fiber per 14 ounces, which is 15.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.95 g

10.6%

Raw New Zealand Spinach has 5.953395 g of Protein per 14 ounces, which is 10.6% 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 B10.16 mg

13.2%

Thiamine

Raw New Zealand Spinach has 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

39.7%

Riboflavin

Raw New Zealand Spinach has 0.5159609 mg of Vitamin B2 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg

24.8%

Pantothenic acid

Raw New Zealand Spinach has 1.23830616 mg of Vitamin B5 per 14 ounces, which is 24.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

93%

Pyridoxine

Raw New Zealand Spinach has 1.20655472 mg of Vitamin B6 per 14 ounces, which is 93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Raw New Zealand Spinach has 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C119 mg

132%

Ascorbic acid

Raw New Zealand Spinach has 119.0679 mg of Vitamin C per 14 ounces, which is 132% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.64 mg

37.6%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 5.6358806 mg of Vitamin E per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1338 μg

1115%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 1337.52941 μg of Vitamin K per 14 ounces, which is 1115% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium230 mg

23%

Raw New Zealand Spinach has 230.19794 mg of Calcium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41%

Raw New Zealand Spinach has 0.36911049 mg of Copper per 14 ounces, which is 41% 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

Iron3.18 mg

39.7%

Raw New Zealand Spinach has 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium155 mg

37%

Raw New Zealand Spinach has 154.78827 mg of Magnesium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.54 mg

110%

Raw New Zealand Spinach has 2.53614627 mg of Manganese per 14 ounces, which is 110% 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

Phosphorus111 mg

16%

Raw New Zealand Spinach has 111.13004 mg of Phosphorus per 14 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium516 mg

15%

Raw New Zealand Spinach has 515.9609 mg of Potassium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw New Zealand Spinach has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium516 mg

34.4%

Raw New Zealand Spinach has 515.9609 mg of Sodium per 14 ounces, which is 34.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.7%

Raw New Zealand Spinach has 1.5081934 mg of Zinc per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water373 g

10%

Raw New Zealand Spinach has 373.07942 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw New Zealand Spinach:

14 ounces 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 14 ounces of Raw New Zealand Spinach:

14 ounces 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 14 ounces of Raw New Zealand Spinach:

14 ounces of New Zealand Spinach has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
While 14 ounces 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 14 ounces of New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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