Nutrients in 300 calories of Boiled Spinach

Boiled and Drained Spinach.

Weight per 300 Calories

Boiled Spinach

1304g

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

Macros Ratio

Protein Fat Carbs

41%

51%

300 kcal ▼

Macro Nutrients

Boiled Spinach

Energy300 kcal

10.3%

Boiled and Drained 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

Fat3.4 g

3.5%

Boiled and Drained Spinach has 3.3913043478261 g of Fat per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.56 g

1.75%

Boiled and Drained Spinach has 0.56086956521739 g of Saturated Fat per 300 calories, which is 1.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

75%

Boiled and Drained Spinach has 1.2 g of Omega 3 per 300 calories, which is 75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Boiled and Drained Spinach has 0.22173913043478 g of Omega 6 per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained 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

Carbohydrate49 g

37.6%

Boiled and Drained Spinach has 48.913043478261 g of Carbohydrate per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.6 g

7.74%

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

Boiled and Drained Spinach has 5.6086956521739 g of Sugars per 300 calories, which is 7.74% 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%

Boiled and Drained Spinach has 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

Protein38.7 g

69%

Boiled and Drained Spinach has 38.739130434783 g of Protein per 300 calories, which is 69% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spinach

Vitamin A6835 μg

759%

RAE, retinol activity equivalents

Boiled and Drained Spinach has 6834.7826086957 μg of Vitamin A per 300 calories, which is 759% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.24 mg

103%

Thiamine

Boiled and Drained Spinach has 1.2391304347826 mg of Vitamin B1 per 300 calories, which is 103% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.08 mg

237%

Riboflavin

Boiled and Drained Spinach has 3.0782608695652 mg of Vitamin B2 per 300 calories, which is 237% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg

40%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Spinach has 6.3913043478261 mg of Vitamin B3 per 300 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Boiled and Drained Spinach has 1.8913043478261 mg of Vitamin B5 per 300 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.16 mg

243%

Pyridoxine

Boiled and Drained Spinach has 3.1565217391304 mg of Vitamin B6 per 300 calories, which is 243% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91904 μg

476%

Folates and Folic Acid

Boiled and Drained Spinach has 1904.347826087 μg of Vitamin B9 per 300 calories, which is 476% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained 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 C128 mg

142%

Ascorbic acid

Boiled and Drained Spinach has 127.82608695652 mg of Vitamin C per 300 calories, which is 142% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained 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 E27 mg

181%

Tocopherols and Tocotrienols

Boiled and Drained Spinach has 27.130434782609 mg of Vitamin E per 300 calories, which is 181% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6438 μg

5365%

Phytomenadione or phylloquinone

Boiled and Drained Spinach has 6438.2608695652 μg of Vitamin K per 300 calories, which is 5365% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spinach

Calcium1774 mg

177%

Boiled and Drained Spinach has 1773.9130434783 mg of Calcium per 300 calories, which is 177% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.27 mg

252%

Boiled and Drained Spinach has 2.2695652173913 mg of Copper per 300 calories, which is 252% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride493 μg

12.3%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled and Drained Spinach has 493.04347826087 μg of Fluoride per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron46.6 mg

582%

Boiled and Drained Spinach has 46.565217391304 mg of Iron per 300 calories, which is 582% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1135 mg

270%

Boiled and Drained Spinach has 1134.7826086957 mg of Magnesium per 300 calories, which is 270% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

530%

Boiled and Drained Spinach has 12.195652173913 mg of Manganese per 300 calories, which is 530% 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

Phosphorus730 mg

104%

Boiled and Drained Spinach has 730.4347826087 mg of Phosphorus per 300 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6078 mg

179%

Boiled and Drained Spinach has 6078.2608695652 mg of Potassium per 300 calories, which is 179% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.6 μg

35.6%

Boiled and Drained Spinach has 19.565217391304 μg of Selenium per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium913 mg

61%

Boiled and Drained Spinach has 913.04347826087 mg of Sodium per 300 calories, which is 61% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.9 mg

90%

Boiled and Drained Spinach has 9.9130434782609 mg of Zinc per 300 calories, which is 90% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1190 g

32%

Boiled and Drained Spinach has 1189.6956521739 g of Water per 300 calories, which is 32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Spinach:

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

Minerals in 300 calories of Boiled and Drained Spinach:

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

Macronutrients in 300 calories of Boiled and Drained Spinach:

300 calories of Boiled Spinach has outstanding amounts of Fiber.
It is an excellent source of Omega 3, 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 Spinach with:

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

Food Info

Nutrients in 300 calories of Boiled Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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