Nutrients in 1 pound of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

1 lb ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy54.4 kcal

1.88%

Boiled and Drained New Zealand Spinach has 54.43104 kcal of Energy per 1 pound, which is 1.88% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.79%

Boiled and Drained New Zealand Spinach has 0.7711064 g of Fat per 1 pound, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Boiled and Drained New Zealand Spinach has 0.12246984 g of Saturated Fat per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

16%

Boiled and Drained New Zealand Spinach has 0.25401152 g of Omega 3 per 1 pound, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.05 g

0.29%

Boiled and Drained New Zealand Spinach has 0.04989512 g of Omega 6 per 1 pound, which is 0.29% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.66 g

7.43%

Boiled and Drained New Zealand Spinach has 9.6615096 g of Carbohydrate per 1 pound, which is 7.43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.13 g

1.56%

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

Boiled and Drained New Zealand Spinach has 1.13398 g of Sugars per 1 pound, which is 1.56% 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

Fiber6.35 g

16.7%

Boiled and Drained New Zealand Spinach has 6.350288 g of Fiber per 1 pound, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.9 g

10.5%

Boiled and Drained New Zealand Spinach has 5.896696 g of Protein per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.14 mg

11.3%

Thiamine

Boiled and Drained New Zealand Spinach has 0.1360776 mg of Vitamin B1 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.49 mg

37.3%

Riboflavin

Boiled and Drained New Zealand Spinach has 0.48534344 mg of Vitamin B2 per 1 pound, which is 37.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.77 mg

11%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 1.7690088 mg of Vitamin B3 per 1 pound, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23.2%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 1.16119552 mg of Vitamin B5 per 1 pound, which is 23.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

82.7%

Pyridoxine

Boiled and Drained New Zealand Spinach has 1.07501304 mg of Vitamin B6 per 1 pound, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B936.3 μg

9.07%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 36.28736 μg of Vitamin B9 per 1 pound, which is 9.07% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C72.6 mg

80.6%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 72.57472 mg of Vitamin C per 1 pound, which is 80.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.58 mg

37%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 5.5791816 mg of Vitamin E per 1 pound, which is 37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1324 μg

1104%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 1324.48864 μg of Vitamin K per 1 pound, which is 1104% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium218 mg

21.8%

Boiled and Drained New Zealand Spinach has 217.72416 mg of Calcium per 1 pound, which is 21.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39%

Boiled and Drained New Zealand Spinach has 0.34926584 mg of Copper per 1 pound, which is 39% 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

Iron3 mg

37.4%

Boiled and Drained New Zealand Spinach has 2.9937072 mg of Iron per 1 pound, which is 37.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.6%

Boiled and Drained New Zealand Spinach has 145.14944 mg of Magnesium per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Boiled and Drained New Zealand Spinach has 2.38589392 mg of Manganese per 1 pound, which is 104% 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

Phosphorus100 mg

14.3%

Boiled and Drained New Zealand Spinach has 99.79024 mg of Phosphorus per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium463 mg

13.6%

Boiled and Drained New Zealand Spinach has 462.66384 mg of Potassium per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Boiled and Drained New Zealand Spinach has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium485 mg

32.4%

Boiled and Drained New Zealand Spinach has 485.34344 mg of Sodium per 1 pound, which is 32.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.8%

Boiled and Drained New Zealand Spinach has 1.4061352 mg of Zinc per 1 pound, which is 12.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water430 g

11.6%

Boiled and Drained New Zealand Spinach has 430.005216 g of Water per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

1 pound of Boiled New Zealand Spinach has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
While 1 pound of product has trace amounts of Fat and Sugars, it has no Saturated Fat and Omega 6.

Compare Boiled and Drained New Zealand Spinach with:

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Food Info

Nutrients in 1 pound of Boiled New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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