Boiled and Drained Spinach has 91.28539 kcal of Energy per 14 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Spinach has 1.0319218 g of Fat per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Spinach has 0.17066399 g of Saturated Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Spinach has 0.36514156 g of Omega 3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Spinach has 0.06747181 g of Omega 6 per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained 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
Boiled and Drained Spinach has 14.8834875 g of Carbohydrate per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Spinach has 1.7066399 g of Sugars per 14 ounces, which is 2.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Spinach has 11.7877221 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Spinach has 2079.71932 μg of Vitamin A per 14 ounces, which is 231% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Spinach has 0.37704835 mg of Vitamin B1 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Spinach has 0.93666748 mg of Vitamin B2 per 14 ounces, which is 72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Spinach has 1.9447757 mg of Vitamin B3 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Spinach has 0.57549485 mg of Vitamin B5 per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Spinach has 0.96048106 mg of Vitamin B6 per 14 ounces, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Spinach has 579.46378 μg of Vitamin B9 per 14 ounces, which is 145% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained 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 Buy Vegan Vitamin B12
Boiled and Drained Spinach has 38.895514 mg of Vitamin C per 14 ounces, which is 43.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained 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 Buy Vegan Vitamin D
Boiled and Drained Spinach has 8.2553744 mg of Vitamin E per 14 ounces, which is 55% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Spinach has 1959.063848 μg of Vitamin K per 14 ounces, which is 1633% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Spinach has 539.77448 mg of Calcium per 14 ounces, which is 54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Spinach has 0.69059382 mg of Copper per 14 ounces, which is 76.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Spinach has 150.025554 μg of Fluoride per 14 ounces, which is 3.75% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Boiled and Drained Spinach has 14.1690801 mg of Iron per 14 ounces, which is 177% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Spinach has 345.29691 mg of Magnesium per 14 ounces, which is 82.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Spinach has 3.71094955 mg of Manganese per 14 ounces, which is 161% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Spinach has 222.26008 mg of Phosphorus per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Spinach has 1849.52138 mg of Potassium per 14 ounces, which is 54.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Spinach has 5.953395 μg of Selenium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Spinach has 277.8251 mg of Sodium per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Spinach has 3.0163868 mg of Zinc per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Spinach has 362.0061053 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Spinach:
14 ounces of Boiled Spinach has outstanding amounts of Vitamin A, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Spinach:
14 ounces of Boiled Spinach has outstanding amounts of Iron, Magnesium and Manganese.
It is an excellent source of Calcium, Copper, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium and Sodium.
This vegetable has some Fluoride.
Macronutrients in 14 ounces of Boiled and Drained Spinach:
14 ounces of Boiled Spinach is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
While 14 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat and Omega 6.