Nutrients in 1 pound of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Macros Ratio

Protein Fat Carbs

37%

18%

45%

1 lb ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy154 kcal

5.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 154.22128 kcal of Energy per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.95 g

4.07%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.9462504 g of Fat per 1 pound, which is 4.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.71 g

2.23%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.71213944 g of Saturated Fat per 1 pound, which is 2.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.7 g

105%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.68282632 g of Omega 3 per 1 pound, which is 105% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 1 pound, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Chopped Or Leaf Frozen 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

Carbohydrate21.8 g

16.7%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 21.772416 g of Carbohydrate per 1 pound, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.3 g

3.2%

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.3133192 g of Sugars per 1 pound, which is 3.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.41 g

0.56%

≤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 0.4082328 g of Fructose per 1 pound, which is 0.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.91 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.907184 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.95 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.9525432 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16.8 g

44%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 16.782904 g of Fiber per 1 pound, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32.5%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 18.1890392 g of Protein per 1 pound, which is 32.5% 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 A2735 μg

304%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2735.15976 μg of Vitamin A per 1 pound, which is 304% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.5%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.35380176 mg of Vitamin B1 per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.8 mg

61.4%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.79832192 mg of Vitamin B2 per 1 pound, which is 61.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.99126888 mg of Vitamin B3 per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.8%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.340194 mg of Vitamin B5 per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg

47.5%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.61688512 mg of Vitamin B6 per 1 pound, which is 47.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9549 μg

137%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 548.84632 μg of Vitamin B9 per 1 pound, which is 137% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Chopped Or Leaf Frozen 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 C9.98 mg

11%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 9.979024 mg of Vitamin C per 1 pound, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Chopped Or Leaf Frozen 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 E16 mg

107%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 16.0571568 mg of Vitamin E per 1 pound, which is 107% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2453 μg

2044%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2452.571944 μg of Vitamin K per 1 pound, which is 2044% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium694 mg

69.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 693.99576 mg of Calcium per 1 pound, which is 69.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.73 mg

81%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.73028312 mg of Copper per 1 pound, which is 81% 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

Iron8.9 mg

111%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 8.8904032 mg of Iron per 1 pound, which is 111% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium372 mg

88.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 371.94544 mg of Magnesium per 1 pound, which is 88.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.25 mg

141%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 3.25225464 mg of Manganese per 1 pound, which is 141% 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

Phosphorus227 mg

32.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 226.796 mg of Phosphorus per 1 pound, which is 32.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1370 mg

40.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1369.84784 mg of Potassium per 1 pound, which is 40.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 24.94756 μg of Selenium per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium440 mg

29.3%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 439.98424 mg of Sodium per 1 pound, which is 29.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.22 mg

20.2%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.2226008 mg of Zinc per 1 pound, which is 20.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water403 g

11%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 403.4247248 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Boiled and Drained Chopped Or Leaf Frozen Spinach:

1 pound of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin C.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Boiled and Drained Chopped Or Leaf Frozen Spinach:

1 pound of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Copper, Iron, Magnesium and Manganese.
It is an excellent source of Calcium, Phosphorus, Potassium, Selenium, Sodium and Zinc.

Macronutrients in 1 pound of Boiled and Drained Chopped Or Leaf Frozen Spinach:

1 pound of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Omega 3.
It is an excellent source of Fiber and Protein.
It also has a good amount of Carbohydrate.
This vegetable has some Fat and Sugars.
While 1 pound of product has trace amounts of Saturated Fat, it has no Omega 6, Fructose, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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Food Info

Nutrients in 1 pound of Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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