Nutrients in 500 calories of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Weight per 500 Calories

Boiled New Zealand Spinach

4167g

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

Macros Ratio

Protein Fat Carbs

34%

10%

56%

500 kcal ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy500 kcal

17.2%

Boiled and Drained New Zealand Spinach has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.1 g

7.3%

Boiled and Drained New Zealand Spinach has 7.0833333333333 g of Fat per 500 calories, which is 7.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.13 g

3.5%

Boiled and Drained New Zealand Spinach has 1.125 g of Saturated Fat per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.33 g

146%

Boiled and Drained New Zealand Spinach has 2.3333333333333 g of Omega 3 per 500 calories, which is 146% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.7%

Boiled and Drained New Zealand Spinach has 0.45833333333333 g of Omega 6 per 500 calories, which is 2.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate88.8 g

68.3%

Boiled and Drained New Zealand Spinach has 88.75 g of Carbohydrate per 500 calories, which is 68.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.4 g

14.4%

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

Boiled and Drained New Zealand Spinach has 10.416666666667 g of Sugars per 500 calories, which is 14.4% 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

Fiber58.3 g

154%

Boiled and Drained New Zealand Spinach has 58.333333333333 g of Fiber per 500 calories, which is 154% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein54 g

97%

Boiled and Drained New Zealand Spinach has 54.166666666667 g of Protein per 500 calories, which is 97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B11.25 mg

104%

Thiamine

Boiled and Drained New Zealand Spinach has 1.25 mg of Vitamin B1 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.46 mg

343%

Riboflavin

Boiled and Drained New Zealand Spinach has 4.4583333333333 mg of Vitamin B2 per 500 calories, which is 343% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.3 mg

102%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 16.25 mg of Vitamin B3 per 500 calories, which is 102% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.7 mg

213%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 10.666666666667 mg of Vitamin B5 per 500 calories, which is 213% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B69.88 mg

760%

Pyridoxine

Boiled and Drained New Zealand Spinach has 9.875 mg of Vitamin B6 per 500 calories, which is 760% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9333 μg

83.3%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 333.33333333333 μg of Vitamin B9 per 500 calories, which is 83.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C667 mg

741%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 666.66666666667 mg of Vitamin C per 500 calories, which is 741% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E51.3 mg

342%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 51.25 mg of Vitamin E per 500 calories, which is 342% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12167 μg

10139%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 12166.666666667 μg of Vitamin K per 500 calories, which is 10139% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium2000 mg

200%

Boiled and Drained New Zealand Spinach has 2000 mg of Calcium per 500 calories, which is 200% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.2 mg

356%

Boiled and Drained New Zealand Spinach has 3.2083333333333 mg of Copper per 500 calories, which is 356% 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

Iron27.5 mg

344%

Boiled and Drained New Zealand Spinach has 27.5 mg of Iron per 500 calories, which is 344% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1333 mg

317%

Boiled and Drained New Zealand Spinach has 1333.3333333333 mg of Magnesium per 500 calories, which is 317% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese22 mg

953%

Boiled and Drained New Zealand Spinach has 21.916666666667 mg of Manganese per 500 calories, which is 953% 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

Phosphorus917 mg

131%

Boiled and Drained New Zealand Spinach has 916.66666666667 mg of Phosphorus per 500 calories, which is 131% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4250 mg

125%

Boiled and Drained New Zealand Spinach has 4250 mg of Potassium per 500 calories, which is 125% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium37.5 μg

68%

Boiled and Drained New Zealand Spinach has 37.5 μg of Selenium per 500 calories, which is 68% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4458 mg

297%

Boiled and Drained New Zealand Spinach has 4458.3333333333 mg of Sodium per 500 calories, which is 297% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13 mg

117%

Boiled and Drained New Zealand Spinach has 12.916666666667 mg of Zinc per 500 calories, which is 117% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3950 g

107%

Boiled and Drained New Zealand Spinach has 3950 g of Water per 500 calories, which is 107% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained New Zealand Spinach:

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

Minerals in 500 calories of Boiled and Drained New Zealand Spinach:

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

Macronutrients in 500 calories of Boiled and Drained New Zealand Spinach:

500 calories of Boiled New Zealand Spinach has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat and Sugars.
This vegetable has some 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 500 calories of Boiled New Zealand Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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