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Nutrients in 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Macros Ratio

Protein Fat Carbs
37%
18%
45%
1 kg ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach
Energy340 kcal
11.7%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 340 kcal of Energy per 1 kilogram, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.7 g
8.97%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 8.7 g of Fat per 1 kilogram, which is 8.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.57 g
4.9%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.57 g of Saturated Fat per 1 kilogram, which is 4.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.7 g
232%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.71 g of Omega 3 per 1 kilogram, which is 232% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60 g
0%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Chopped Or Leaf Frozen 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
Carbohydrate48 g
37%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 48 g of Carbohydrate per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.1 g
7.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.1 g of Sugars per 1 kilogram, which is 7.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.9 g
1.24%
≤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]
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.9 g of Fructose per 1 kilogram, which is 1.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2 g
%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 2 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.1 g
%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.1 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber37 g
97%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 37 g of Fiber per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein40 g
71.6%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 40.1 g of Protein per 1 kilogram, which is 71.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chopped Or Leaf Frozen Spinach
Vitamin A6030 μg
670%
RAE, retinol activity equivalents
Boiled and Drained Chopped Or Leaf Frozen Spinach has 6030 μg of Vitamin A per 1 kilogram, which is 670% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg
65%
Thiamine
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.78 mg of Vitamin B1 per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.76 mg
135%
Riboflavin
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.76 mg of Vitamin B2 per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg
27.4%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.39 mg of Vitamin B3 per 1 kilogram, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.75 mg of Vitamin B5 per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.36 mg
105%
Pyridoxine
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.36 mg of Vitamin B6 per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91210 μg
303%
Folates and Folic Acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1210 μg of Vitamin B9 per 1 kilogram, which is 303% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Chopped Or Leaf Frozen 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 C22 mg
24.4%
Ascorbic acid
Boiled and Drained Chopped Or Leaf Frozen Spinach has 22 mg of Vitamin C per 1 kilogram, which is 24.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Chopped Or Leaf Frozen 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 E35.4 mg
236%
Tocopherols and Tocotrienols
Boiled and Drained Chopped Or Leaf Frozen Spinach has 35.4 mg of Vitamin E per 1 kilogram, which is 236% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5407 μg
4506%
Phytomenadione or phylloquinone
Boiled and Drained Chopped Or Leaf Frozen Spinach has 5407 μg of Vitamin K per 1 kilogram, which is 4506% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach
Calcium1530 mg
153%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1530 mg of Calcium per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.6 mg
179%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.61 mg of Copper per 1 kilogram, which is 179% 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
Iron19.6 mg
245%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 19.6 mg of Iron per 1 kilogram, which is 245% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium820 mg
195%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 820 mg of Magnesium per 1 kilogram, which is 195% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.17 mg
312%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.17 mg of Manganese per 1 kilogram, which is 312% 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
Phosphorus500 mg
71.4%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 500 mg of Phosphorus per 1 kilogram, which is 71.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3020 mg
89%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 3020 mg of Potassium per 1 kilogram, which is 89% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium55 μg
100%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 55 μg of Selenium per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium970 mg
64.7%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 970 mg of Sodium per 1 kilogram, which is 64.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.9 mg
44.5%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.9 mg of Zinc per 1 kilogram, which is 44.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water889 g
24%
Boiled and Drained Chopped Or Leaf Frozen Spinach has 889.4 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Chopped Or Leaf Frozen Spinach:
Minerals in 1 kilogram of Boiled and Drained Chopped Or Leaf Frozen Spinach:
Macronutrients in 1 kilogram of Boiled and Drained Chopped Or Leaf Frozen Spinach:



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