Nutrients in 300 calories of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Weight per 300 Calories

New Zealand Spinach

2143g

Raw 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

New Zealand Spinach

Energy300 kcal

10.3%

Raw 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

Fat4.3 g

4.4%

Raw New Zealand Spinach has 4.2857142857143 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 Fat0.69 g

2.14%

Raw New Zealand Spinach has 0.68571428571429 g of Saturated Fat per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.4 g

88.4%

Raw New Zealand Spinach has 1.4142857142857 g of Omega 3 per 300 calories, which is 88.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.64%

Raw New Zealand Spinach has 0.27857142857143 g of Omega 6 per 300 calories, which is 1.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate53.6 g

41.2%

Raw New Zealand Spinach has 53.571428571429 g of Carbohydrate per 300 calories, which is 41.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.2 g

8.57%

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

Raw New Zealand Spinach has 6.2142857142857 g of Sugars per 300 calories, which is 8.57% 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

Fiber32 g

84.6%

Raw New Zealand Spinach has 32.142857142857 g of Fiber per 300 calories, which is 84.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32 g

57.4%

Raw New Zealand Spinach has 32.142857142857 g of Protein per 300 calories, which is 57.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.86 mg

71.4%

Thiamine

Raw New Zealand Spinach has 0.85714285714286 mg of Vitamin B1 per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.8 mg

214%

Riboflavin

Raw New Zealand Spinach has 2.7857142857143 mg of Vitamin B2 per 300 calories, which is 214% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.7 mg

67%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 10.714285714286 mg of Vitamin B3 per 300 calories, which is 67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.7 mg

134%

Pantothenic acid

Raw New Zealand Spinach has 6.6857142857143 mg of Vitamin B5 per 300 calories, which is 134% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.5 mg

501%

Pyridoxine

Raw New Zealand Spinach has 6.5142857142857 mg of Vitamin B6 per 300 calories, which is 501% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9321 μg

80.4%

Folates and Folic Acid

Raw New Zealand Spinach has 321.42857142857 μg of Vitamin B9 per 300 calories, which is 80.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C643 mg

714%

Ascorbic acid

Raw New Zealand Spinach has 642.85714285714 mg of Vitamin C per 300 calories, which is 714% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E30.4 mg

203%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 30.428571428571 mg of Vitamin E per 300 calories, which is 203% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7221 μg

6018%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 7221.4285714286 μg of Vitamin K per 300 calories, which is 6018% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium1243 mg

124%

Raw New Zealand Spinach has 1242.8571428571 mg of Calcium per 300 calories, which is 124% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2 mg

221%

Raw New Zealand Spinach has 1.9928571428571 mg of Copper per 300 calories, which is 221% 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

Iron17 mg

214%

Raw New Zealand Spinach has 17.142857142857 mg of Iron per 300 calories, which is 214% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium836 mg

199%

Raw New Zealand Spinach has 835.71428571429 mg of Magnesium per 300 calories, which is 199% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13.7 mg

595%

Raw New Zealand Spinach has 13.692857142857 mg of Manganese per 300 calories, which is 595% 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

Phosphorus600 mg

85.7%

Raw New Zealand Spinach has 600 mg of Phosphorus per 300 calories, which is 85.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2786 mg

82%

Raw New Zealand Spinach has 2785.7142857143 mg of Potassium per 300 calories, which is 82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.3%

Raw New Zealand Spinach has 15 μg of Selenium per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2786 mg

186%

Raw New Zealand Spinach has 2785.7142857143 mg of Sodium per 300 calories, which is 186% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.14 mg

74%

Raw New Zealand Spinach has 8.1428571428571 mg of Zinc per 300 calories, which is 74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2014 g

54.4%

Raw New Zealand Spinach has 2014.2857142857 g of Water per 300 calories, which is 54.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw New Zealand Spinach:

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

Minerals in 300 calories of Raw New Zealand Spinach:

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

Macronutrients in 300 calories of Raw New Zealand Spinach:

300 calories of 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 Raw New Zealand Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of New Zealand Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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