Nutrients in 1 kilogram of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

1 kg ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy120 kcal

4.14%

Boiled and Drained New Zealand Spinach has 120 kcal of Energy per 1 kilogram, which is 4.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.75%

Boiled and Drained New Zealand Spinach has 1.7 g of Fat per 1 kilogram, which is 1.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Boiled and Drained New Zealand Spinach has 0.27 g of Saturated Fat per 1 kilogram, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.56 g

35%

Boiled and Drained New Zealand Spinach has 0.56 g of Omega 3 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.65%

Boiled and Drained New Zealand Spinach has 0.11 g of Omega 6 per 1 kilogram, which is 0.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained New Zealand Spinach has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.3 g

16.4%

Boiled and Drained New Zealand Spinach has 21.3 g of Carbohydrate per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.5 g

3.45%

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

Boiled and Drained New Zealand Spinach has 2.5 g of Sugars per 1 kilogram, which is 3.45% 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

Fiber14 g

37%

Boiled and Drained New Zealand Spinach has 14 g of Fiber per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.2%

Boiled and Drained New Zealand Spinach has 13 g of Protein per 1 kilogram, which is 23.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.3 mg

25%

Thiamine

Boiled and Drained New Zealand Spinach has 0.3 mg of Vitamin B1 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.07 mg

82.3%

Riboflavin

Boiled and Drained New Zealand Spinach has 1.07 mg of Vitamin B2 per 1 kilogram, which is 82.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.9 mg

24.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 3.9 mg of Vitamin B3 per 1 kilogram, which is 24.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.56 mg

51.2%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 2.56 mg of Vitamin B5 per 1 kilogram, which is 51.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.37 mg

182%

Pyridoxine

Boiled and Drained New Zealand Spinach has 2.37 mg of Vitamin B6 per 1 kilogram, which is 182% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980 μg

20%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 80 μg of Vitamin B9 per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained New Zealand Spinach has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C160 mg

178%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 160 mg of Vitamin C per 1 kilogram, which is 178% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained New Zealand Spinach has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E12.3 mg

82%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 12.3 mg of Vitamin E per 1 kilogram, which is 82% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2920 μg

2433%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 2920 μg of Vitamin K per 1 kilogram, which is 2433% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium480 mg

48%

Boiled and Drained New Zealand Spinach has 480 mg of Calcium per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.77 mg

85.6%

Boiled and Drained New Zealand Spinach has 0.77 mg of Copper per 1 kilogram, which is 85.6% 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

Iron6.6 mg

82.5%

Boiled and Drained New Zealand Spinach has 6.6 mg of Iron per 1 kilogram, which is 82.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium320 mg

76%

Boiled and Drained New Zealand Spinach has 320 mg of Magnesium per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.26 mg

229%

Boiled and Drained New Zealand Spinach has 5.26 mg of Manganese per 1 kilogram, which is 229% 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

Phosphorus220 mg

31.4%

Boiled and Drained New Zealand Spinach has 220 mg of Phosphorus per 1 kilogram, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1020 mg

30%

Boiled and Drained New Zealand Spinach has 1020 mg of Potassium per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Boiled and Drained New Zealand Spinach has 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1070 mg

71.3%

Boiled and Drained New Zealand Spinach has 1070 mg of Sodium per 1 kilogram, which is 71.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28%

Boiled and Drained New Zealand Spinach has 3.1 mg of Zinc per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water948 g

25.6%

Boiled and Drained New Zealand Spinach has 948 g of Water per 1 kilogram, which is 25.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained New Zealand Spinach:

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

Minerals in 1 kilogram of Boiled and Drained New Zealand Spinach:

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

Macronutrients in 1 kilogram of Boiled and Drained New Zealand Spinach:

1 kilogram of Boiled New Zealand Spinach is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Sugars.
While 1 kilogram of product has trace amounts of Fat and Saturated Fat, it has no Omega 6.

Compare Boiled and Drained New Zealand Spinach with:

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

Food Info

Nutrients in 1 kilogram of Boiled New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained New Zealand Spinach with: