Nutrients in 14 ounces of Canned Spinach with Liquids

Canned Spinach Solids and Liquids.

Macros Ratio

Protein Fat Carbs

36%

14%

50%

14 oz ▼

Macro Nutrients

Canned Spinach with Liquids

Energy75.4 kcal

2.6%

Canned Spinach Solids and Liquids have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.47 g

1.5%

Canned Spinach Solids and Liquids have 1.4685041 g of Fat per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Canned Spinach Solids and Liquids have 0.2381358 g of Saturated Fat per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.48 g

30.3%

Canned Spinach Solids and Liquids have 0.48420946 g of Omega 3 per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.091 g

0.54%

Canned Spinach Solids and Liquids have 0.09128539 g of Omega 6 per 14 ounces, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Spinach Solids and Liquids have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.6 g

8.9%

Canned Spinach Solids and Liquids have 11.5892756 g of Carbohydrate per 14 ounces, which is 8.9% 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]

Canned Spinach Solids and Liquids have 1.3097469 g of Sugars per 14 ounces, 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

Fiber8.73 g

23%

Canned Spinach Solids and Liquids have 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.37 g

15%

Canned Spinach Solids and Liquids have 8.3744423 g of Protein per 14 ounces, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Canned Spinach with Liquids

Vitamin A1603 μg

178%

RAE, retinol activity equivalents

Canned Spinach Solids and Liquids have 1603.44772 μg of Vitamin A per 14 ounces, which is 178% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.071 mg

5.95%

Thiamine

Canned Spinach Solids and Liquids have 0.07144074 mg of Vitamin B1 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.42 mg

32.4%

Riboflavin

Canned Spinach Solids and Liquids have 0.42070658 mg of Vitamin B2 per 14 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.08 mg

6.72%

Niacin, nicotinic acid, niacinamide

Canned Spinach Solids and Liquids have 1.07558003 mg of Vitamin B3 per 14 ounces, which is 6.72% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.15 mg

Pantothenic acid

Canned Spinach Solids and Liquids have 0.15081934 mg of Vitamin B5 per 14 ounces, which is 3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.32 mg

24.4%

Pyridoxine

Canned Spinach Solids and Liquids have 0.3175144 mg of Vitamin B6 per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9230 μg

57.5%

Folates and Folic Acid

Canned Spinach Solids and Liquids have 230.19794 μg of Vitamin B9 per 14 ounces, which is 57.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Spinach Solids and Liquids have 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
Buy Vegan Vitamin B12

Vitamin C53.6 mg

59.5%

Ascorbic acid

Canned Spinach Solids and Liquids have 53.580555 mg of Vitamin C per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Spinach Solids and Liquids have 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
Buy Vegan Vitamin D

Vitamin E6.35 mg

42.3%

Tocopherols and Tocotrienols

Canned Spinach Solids and Liquids have 6.350288 mg of Vitamin E per 14 ounces, which is 42.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1511 μg

1259%

Phytomenadione or phylloquinone

Canned Spinach Solids and Liquids have 1511.368544 μg of Vitamin K per 14 ounces, which is 1259% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach with Liquids

Calcium329 mg

33%

Canned Spinach Solids and Liquids have 329.42119 mg of Calcium per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Canned Spinach Solids and Liquids have 0.46039588 mg of Copper per 14 ounces, which is 51% 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

Iron6.27 mg

78.4%

Canned Spinach Solids and Liquids have 6.2709094 mg of Iron per 14 ounces, which is 78.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium222 mg

53%

Canned Spinach Solids and Liquids have 222.26008 mg of Magnesium per 14 ounces, which is 53% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.96 mg

85%

Canned Spinach Solids and Liquids have 1.95668249 mg of Manganese per 14 ounces, which is 85% 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%

Canned Spinach Solids and Liquids have 127.00576 mg of Phosphorus per 14 ounces, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium913 mg

27%

Canned Spinach Solids and Liquids have 912.8539 mg of Potassium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.76 μg

8.66%

Canned Spinach Solids and Liquids have 4.762716 μg of Selenium per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium298 mg

20%

Canned Spinach Solids and Liquids have 297.66975 mg of Sodium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Canned Spinach Solids and Liquids have 1.6669506 mg of Zinc per 14 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water370 g

10%

Canned Spinach Solids and Liquids have 369.9836546 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 Canned Spinach Solids and Liquids:

14 ounces of Canned Spinach with Liquids has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has some Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Canned Spinach Solids and Liquids:

14 ounces of Canned Spinach with Liquids has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Potassium.
It also has a good amount of Phosphorus, Selenium, Sodium and Zinc.

Macronutrients in 14 ounces of Canned Spinach Solids and Liquids:

14 ounces of Canned Spinach with Liquids is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
While 14 ounces of product has trace amounts of Fat, Saturated Fat and Sugars, it has no Omega 6.

Compare Canned Spinach Solids and Liquids with:

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

Food Info

Nutrients in 14 ounces of Canned Spinach with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Spinach Solids and Liquids with: