Nutrients in 300 calories of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Weight per 300 Calories

Boiled New Zealand Spinach

2500g

Boiled and Drained New Zealand Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

300 kcal ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy300 kcal

10.3%

Boiled and Drained New Zealand Spinach has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.25 g

4.4%

Boiled and Drained New Zealand Spinach has 4.25 g of Fat per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.68 g

2.1%

Boiled and Drained New Zealand Spinach has 0.675 g of Saturated Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.4 g

87.5%

Boiled and Drained New Zealand Spinach has 1.4 g of Omega 3 per 300 calories, which is 87.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.6%

Boiled and Drained New Zealand Spinach has 0.275 g of Omega 6 per 300 calories, which is 1.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate53.3 g

41%

Boiled and Drained New Zealand Spinach has 53.25 g of Carbohydrate per 300 calories, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.25 g

8.62%

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

Boiled and Drained New Zealand Spinach has 6.25 g of Sugars per 300 calories, which is 8.62% 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

Fiber35 g

92%

Boiled and Drained New Zealand Spinach has 35 g of Fiber per 300 calories, which is 92% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32.5 g

58%

Boiled and Drained New Zealand Spinach has 32.5 g of Protein per 300 calories, which is 58% 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 B10.75 mg

62.5%

Thiamine

Boiled and Drained New Zealand Spinach has 0.75 mg of Vitamin B1 per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B22.68 mg

206%

Riboflavin

Boiled and Drained New Zealand Spinach has 2.675 mg of Vitamin B2 per 300 calories, which is 206% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B39.75 mg

61%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 9.75 mg of Vitamin B3 per 300 calories, which is 61% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B56.4 mg

128%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 6.4 mg of Vitamin B5 per 300 calories, which is 128% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B65.93 mg

456%

Pyridoxine

Boiled and Drained New Zealand Spinach has 5.925 mg of Vitamin B6 per 300 calories, which is 456% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9200 μg

50%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 200 μg of Vitamin B9 per 300 calories, which is 50% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C400 mg

444%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 400 mg of Vitamin C per 300 calories, which is 444% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E30.8 mg

205%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 30.75 mg of Vitamin E per 300 calories, which is 205% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7300 μg

6083%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 7300 μg of Vitamin K per 300 calories, which is 6083% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium1200 mg

120%

Boiled and Drained New Zealand Spinach has 1200 mg of Calcium per 300 calories, which is 120% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.93 mg

214%

Boiled and Drained New Zealand Spinach has 1.925 mg of Copper per 300 calories, which is 214% 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

Iron16.5 mg

206%

Boiled and Drained New Zealand Spinach has 16.5 mg of Iron per 300 calories, which is 206% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium800 mg

190%

Boiled and Drained New Zealand Spinach has 800 mg of Magnesium per 300 calories, which is 190% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13 mg

572%

Boiled and Drained New Zealand Spinach has 13.15 mg of Manganese per 300 calories, which is 572% 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

Phosphorus550 mg

78.6%

Boiled and Drained New Zealand Spinach has 550 mg of Phosphorus per 300 calories, which is 78.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2550 mg

75%

Boiled and Drained New Zealand Spinach has 2550 mg of Potassium per 300 calories, which is 75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22.5 μg

41%

Boiled and Drained New Zealand Spinach has 22.5 μg of Selenium per 300 calories, which is 41% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2675 mg

178%

Boiled and Drained New Zealand Spinach has 2675 mg of Sodium per 300 calories, which is 178% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.75 mg

70.5%

Boiled and Drained New Zealand Spinach has 7.75 mg of Zinc per 300 calories, which is 70.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2370 g

64%

Boiled and Drained New Zealand Spinach has 2370 g of Water per 300 calories, which is 64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained New Zealand Spinach:

300 calories of Boiled New Zealand Spinach has outstanding amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained New Zealand Spinach:

300 calories of Boiled New Zealand Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese and Sodium.
It is an excellent source of Phosphorus, Potassium, Selenium and Zinc.

Macronutrients in 300 calories of Boiled and Drained New Zealand Spinach:

300 calories of Boiled New Zealand Spinach has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat.
The product has trace amounts of Saturated Fat and 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 300 calories of Boiled New Zealand Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained New Zealand Spinach with: