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Nutrients in 1 kilogram of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Macros Ratio

Protein Fat Carbs
34%
10%
56%
1 kg ▼

Macro Nutrients

New Zealand Spinach
Energy140 kcal
4.83%
Raw New Zealand Spinach has 140 kcal of Energy per 1 kilogram, which is 4.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.06%
Raw New Zealand Spinach has 2 g of Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.32 g
1%
Raw New Zealand Spinach has 0.32 g of Saturated Fat per 1 kilogram, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.66 g
41.3%
Raw New Zealand Spinach has 0.66 g of Omega 3 per 1 kilogram, which is 41.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.76%
Raw New Zealand Spinach has 0.13 g of Omega 6 per 1 kilogram, which is 0.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate25 g
19.2%
Raw New Zealand Spinach has 25 g of Carbohydrate per 1 kilogram, which is 19.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.9 g
4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw New Zealand Spinach has 2.9 g of Sugars per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber15 g
39.5%
Raw New Zealand Spinach has 15 g of Fiber per 1 kilogram, which is 39.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15 g
26.8%
Raw New Zealand Spinach has 15 g of Protein per 1 kilogram, which is 26.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

New Zealand Spinach
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.4 mg
33.3%
Thiamine
Raw New Zealand Spinach has 0.4 mg of Vitamin B1 per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.3 mg
100%
Riboflavin
Raw New Zealand Spinach has 1.3 mg of Vitamin B2 per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg
31.3%
Niacin, nicotinic acid, niacinamide
Raw New Zealand Spinach has 5 mg of Vitamin B3 per 1 kilogram, which is 31.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.12 mg
62.4%
Pantothenic acid
Raw New Zealand Spinach has 3.12 mg of Vitamin B5 per 1 kilogram, which is 62.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.04 mg
234%
Pyridoxine
Raw New Zealand Spinach has 3.04 mg of Vitamin B6 per 1 kilogram, which is 234% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9150 μg
37.5%
Folates and Folic Acid
Raw New Zealand Spinach has 150 μg of Vitamin B9 per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
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Vitamin C300 mg
333%
Ascorbic acid
Raw New Zealand Spinach has 300 mg of Vitamin C per 1 kilogram, which is 333% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
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Vitamin E14 mg
95%
Tocopherols and Tocotrienols
Raw New Zealand Spinach has 14.2 mg of Vitamin E per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3370 μg
2808%
Phytomenadione or phylloquinone
Raw New Zealand Spinach has 3370 μg of Vitamin K per 1 kilogram, which is 2808% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach
Calcium580 mg
58%
Raw New Zealand Spinach has 580 mg of Calcium per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.93 mg
103%
Raw New Zealand Spinach has 0.93 mg of Copper per 1 kilogram, which is 103% 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
Iron8 mg
100%
Raw New Zealand Spinach has 8 mg of Iron per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium390 mg
93%
Raw New Zealand Spinach has 390 mg of Magnesium per 1 kilogram, which is 93% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.4 mg
278%
Raw New Zealand Spinach has 6.39 mg of Manganese per 1 kilogram, which is 278% 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
Phosphorus280 mg
40%
Raw New Zealand Spinach has 280 mg of Phosphorus per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1300 mg
38.2%
Raw New Zealand Spinach has 1300 mg of Potassium per 1 kilogram, which is 38.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7 μg
12.7%
Raw New Zealand Spinach has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1300 mg
86.7%
Raw New Zealand Spinach has 1300 mg of Sodium per 1 kilogram, which is 86.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.8 mg
34.5%
Raw New Zealand Spinach has 3.8 mg of Zinc per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water940 g
25.4%
Raw New Zealand Spinach has 940 g of Water per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw New Zealand Spinach:
Minerals in 1 kilogram of Raw New Zealand Spinach:
Macronutrients in 1 kilogram of Raw New Zealand Spinach:



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