Nutrients in 300 calories of Canned Spinach

Canned Spinach, Solids with Salt.

Weight per 300 Calories

Canned Spinach

1304g

Canned Spinach, Solids with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

38%

15%

47%

300 kcal ▼

Macro Nutrients

Canned Spinach

Energy300 kcal

10.3%

Canned Spinach, Solids with Salt have 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

Fat6.52 g

6.72%

Canned Spinach, Solids with Salt have 6.5217391304348 g of Fat per 300 calories, which is 6.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.06 g

3.3%

Canned Spinach, Solids with Salt have 1.0565217391304 g of Saturated Fat per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.32 g

145%

Canned Spinach, Solids with Salt have 2.3217391304348 g of Omega 3 per 300 calories, which is 145% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.43 g

2.53%

Canned Spinach, Solids with Salt have 0.4304347826087 g of Omega 6 per 300 calories, which is 2.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Spinach, Solids with Salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate44.3 g

34%

Canned Spinach, Solids with Salt have 44.347826086957 g of Carbohydrate per 300 calories, which is 34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.2 g

7.2%

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

Canned Spinach, Solids with Salt have 5.2173913043478 g of Sugars per 300 calories, which is 7.2% 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

Fiber31.3 g

82.4%

Canned Spinach, Solids with Salt have 31.304347826087 g of Fiber per 300 calories, which is 82.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein36.7 g

65.5%

Canned Spinach, Solids with Salt have 36.652173913043 g of Protein per 300 calories, which is 65.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach

Vitamin A6391 μg

710%

RAE, retinol activity equivalents

Canned Spinach, Solids with Salt have 6391.3043478261 μg of Vitamin A per 300 calories, which is 710% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.4%

Thiamine

Canned Spinach, Solids with Salt have 0.20869565217391 mg of Vitamin B1 per 300 calories, which is 17.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.8 mg

138%

Riboflavin

Canned Spinach, Solids with Salt have 1.8 mg of Vitamin B2 per 300 calories, which is 138% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.06 mg

31.6%

Niacin, nicotinic acid, niacinamide

Canned Spinach, Solids with Salt have 5.0608695652174 mg of Vitamin B3 per 300 calories, which is 31.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.3%

Pantothenic acid

Canned Spinach, Solids with Salt have 0.61304347826087 mg of Vitamin B5 per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg

100%

Pyridoxine

Canned Spinach, Solids with Salt have 1.304347826087 mg of Vitamin B6 per 300 calories, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91278 μg

320%

Folates and Folic Acid

Canned Spinach, Solids with Salt have 1278.2608695652 μg of Vitamin B9 per 300 calories, which is 320% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Spinach, Solids with Salt have 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 C187 mg

207%

Ascorbic acid

Canned Spinach, Solids with Salt have 186.52173913043 mg of Vitamin C per 300 calories, which is 207% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Spinach, Solids with Salt have 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 E25.3 mg

169%

Tocopherols and Tocotrienols

Canned Spinach, Solids with Salt have 25.304347826087 mg of Vitamin E per 300 calories, which is 169% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6021 μg

5017%

Phytomenadione or phylloquinone

Canned Spinach, Solids with Salt have 6020.8695652174 μg of Vitamin K per 300 calories, which is 5017% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach

Calcium1657 mg

166%

Canned Spinach, Solids with Salt have 1656.5217391304 mg of Calcium per 300 calories, which is 166% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.35 mg

261%

Canned Spinach, Solids with Salt have 2.3478260869565 mg of Copper per 300 calories, which is 261% 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

Iron30 mg

375%

Canned Spinach, Solids with Salt have 30 mg of Iron per 300 calories, which is 375% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium991 mg

236%

Canned Spinach, Solids with Salt have 991.30434782609 mg of Magnesium per 300 calories, which is 236% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.8 mg

339%

Canned Spinach, Solids with Salt have 7.7869565217391 mg of Manganese per 300 calories, which is 339% 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

Phosphorus574 mg

82%

Canned Spinach, Solids with Salt have 573.91304347826 mg of Phosphorus per 300 calories, which is 82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4513 mg

133%

Canned Spinach, Solids with Salt have 4513.0434782609 mg of Potassium per 300 calories, which is 133% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18.3 μg

33.2%

Canned Spinach, Solids with Salt have 18.260869565217 μg of Selenium per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4200 mg

280%

Canned Spinach, Solids with Salt have 4200 mg of Sodium per 300 calories, which is 280% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6 mg

54.5%

Canned Spinach, Solids with Salt have 6 mg of Zinc per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1197 g

32.4%

Canned Spinach, Solids with Salt have 1197.1304347826 g of Water per 300 calories, which is 32.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Canned Spinach, Solids with Salt:

300 calories of Canned Spinach has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3.
It also has a good amount of Vitamin B1 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Canned Spinach, Solids with Salt:

300 calories of Canned 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 Canned Spinach, Solids with Salt:

300 calories of Canned 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, Saturated Fat and Omega 6.

Compare Canned Spinach, Solids with Salt with:

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

Food Info

Nutrients in 300 calories of Canned Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Spinach, Solids with Salt with: