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Nutrients in 14 ounces of Frozen Spinach

Unprepared Frozen Spinach.

Macros Ratio

Protein Fat Carbs
40%
14%
46%
14 oz ▼

Macro Nutrients

Frozen Spinach
Energy115 kcal
3.97%
Unprepared Frozen Spinach has 115.09897 kcal of Energy per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.26 g
2.33%
Unprepared Frozen Spinach has 2.2622901 g of Fat per 14 ounces, which is 2.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Unprepared Frozen Spinach has 0.16272613 g of Saturated Fat per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.3%
Unprepared Frozen Spinach has 0.32545226 g of Omega 3 per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60 g
0%
Unprepared Frozen Spinach has 0 g of Omega 6 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Unprepared Frozen 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
Carbohydrate16.7 g
13%
Unprepared Frozen Spinach has 16.7091953 g of Carbohydrate per 14 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.58 g
3.56%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Unprepared Frozen Spinach has 2.5798045 g of Sugars per 14 ounces, which is 3.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.71 g
0.99%
≤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]
Unprepared Frozen Spinach has 0.7144074 g of Fructose per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.95 g
%
Unprepared Frozen Spinach has 0.9525432 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.95 g
%
Unprepared Frozen Spinach has 0.9525432 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11.5 g
30.3%
Unprepared Frozen Spinach has 11.509897 g of Fiber per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14.4 g
25.7%
Unprepared Frozen Spinach has 14.4072159 g of Protein per 14 ounces, which is 25.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Spinach
Vitamin A2326 μg
258%
RAE, retinol activity equivalents
Unprepared Frozen Spinach has 2325.79298 μg of Vitamin A per 14 ounces, which is 258% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg
31%
Thiamine
Unprepared Frozen Spinach has 0.37307942 mg of Vitamin B1 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg
68.4%
Riboflavin
Unprepared Frozen Spinach has 0.88904032 mg of Vitamin B2 per 14 ounces, which is 68.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg
12.6%
Niacin, nicotinic acid, niacinamide
Unprepared Frozen Spinach has 2.01224751 mg of Vitamin B3 per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg
7.46%
Pantothenic acid
Unprepared Frozen Spinach has 0.37307942 mg of Vitamin B5 per 14 ounces, which is 7.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg
52.5%
Pyridoxine
Unprepared Frozen Spinach has 0.68265596 mg of Vitamin B6 per 14 ounces, which is 52.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9575 μg
144%
Folates and Folic Acid
Unprepared Frozen Spinach has 575.49485 μg of Vitamin B9 per 14 ounces, which is 144% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Unprepared Frozen 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 C22 mg
24.3%
Ascorbic acid
Unprepared Frozen Spinach has 21.829115 mg of Vitamin C per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Unprepared Frozen 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 E11.5 mg
76.7%
Tocopherols and Tocotrienols
Unprepared Frozen Spinach has 11.509897 mg of Vitamin E per 14 ounces, which is 76.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1476 μg
1230%
Phytomenadione or phylloquinone
Unprepared Frozen Spinach has 1476.44196 μg of Vitamin K per 14 ounces, which is 1230% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Spinach
Calcium512 mg
51%
Unprepared Frozen Spinach has 511.99197 mg of Calcium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.57 mg
63.5%
Unprepared Frozen Spinach has 0.57152592 mg of Copper per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.5 mg
94%
Unprepared Frozen Spinach has 7.5012777 mg of Iron per 14 ounces, which is 94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium298 mg
71%
Unprepared Frozen Spinach has 297.66975 mg of Magnesium per 14 ounces, which is 71% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.8 mg
121%
Unprepared Frozen Spinach has 2.79412672 mg of Manganese per 14 ounces, which is 121% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus194 mg
27.8%
Unprepared Frozen Spinach has 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1373 mg
40.4%
Unprepared Frozen Spinach has 1373.24978 mg of Potassium per 14 ounces, which is 40.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium24 μg
43.3%
Unprepared Frozen Spinach has 23.81358 μg of Selenium per 14 ounces, which is 43.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium294 mg
19.6%
Unprepared Frozen Spinach has 293.70082 mg of Sodium per 14 ounces, which is 19.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.22 mg
20.2%
Unprepared Frozen Spinach has 2.2226008 mg of Zinc per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water358 g
9.67%
Unprepared Frozen Spinach has 357.8784181 g of Water per 14 ounces, which is 9.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Unprepared Frozen Spinach:
Minerals in 14 ounces of Unprepared Frozen Spinach:
Macronutrients in 14 ounces of Unprepared Frozen Spinach:



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