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Nutrients in 500 calories of Canned Spinach

Canned Spinach, Solids with Salt.

Weight per 500 Calories

Canned Spinach
2174g

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

Macros Ratio

Protein Fat Carbs
38%
15%
47%
500 kcal ▼

Macro Nutrients

Canned Spinach
Energy500 kcal
17.2%
Canned Spinach, Solids with Salt have 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
Fat11 g
11.2%
Canned Spinach, Solids with Salt have 10.869565217391 g of Fat per 500 calories, which is 11.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.76 g
5.5%
Canned Spinach, Solids with Salt have 1.7608695652174 g of Saturated Fat per 500 calories, which is 5.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.87 g
242%
Canned Spinach, Solids with Salt have 3.8695652173913 g of Omega 3 per 500 calories, which is 242% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.72 g
4.2%
Canned Spinach, Solids with Salt have 0.71739130434783 g of Omega 6 per 500 calories, which is 4.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Spinach, Solids with Salt have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate74 g
57%
Canned Spinach, Solids with Salt have 73.913043478261 g of Carbohydrate per 500 calories, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.7 g
12%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Spinach, Solids with Salt have 8.695652173913 g of Sugars per 500 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber52 g
137%
Canned Spinach, Solids with Salt have 52.173913043478 g of Fiber per 500 calories, which is 137% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein61 g
109%
Canned Spinach, Solids with Salt have 61.086956521739 g of Protein per 500 calories, which is 109% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Spinach
Vitamin A10652 μg
1184%
RAE, retinol activity equivalents
Canned Spinach, Solids with Salt have 10652.173913043 μg of Vitamin A per 500 calories, which is 1184% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg
29%
Thiamine
Canned Spinach, Solids with Salt have 0.34782608695652 mg of Vitamin B1 per 500 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23 mg
231%
Riboflavin
Canned Spinach, Solids with Salt have 3 mg of Vitamin B2 per 500 calories, which is 231% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.43 mg
52.7%
Niacin, nicotinic acid, niacinamide
Canned Spinach, Solids with Salt have 8.4347826086957 mg of Vitamin B3 per 500 calories, which is 52.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.02 mg
20.4%
Pantothenic acid
Canned Spinach, Solids with Salt have 1.0217391304348 mg of Vitamin B5 per 500 calories, which is 20.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.17 mg
167%
Pyridoxine
Canned Spinach, Solids with Salt have 2.1739130434783 mg of Vitamin B6 per 500 calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B92130 μg
533%
Folates and Folic Acid
Canned Spinach, Solids with Salt have 2130.4347826087 μg of Vitamin B9 per 500 calories, which is 533% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Spinach, Solids with Salt have 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 C311 mg
345%
Ascorbic acid
Canned Spinach, Solids with Salt have 310.86956521739 mg of Vitamin C per 500 calories, which is 345% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Spinach, Solids with Salt have 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 E42 mg
281%
Tocopherols and Tocotrienols
Canned Spinach, Solids with Salt have 42.173913043478 mg of Vitamin E per 500 calories, which is 281% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10035 μg
8362%
Phytomenadione or phylloquinone
Canned Spinach, Solids with Salt have 10034.782608696 μg of Vitamin K per 500 calories, which is 8362% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Spinach
Calcium2761 mg
276%
Canned Spinach, Solids with Salt have 2760.8695652174 mg of Calcium per 500 calories, which is 276% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.9 mg
435%
Canned Spinach, Solids with Salt have 3.9130434782609 mg of Copper per 500 calories, which is 435% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron50 mg
625%
Canned Spinach, Solids with Salt have 50 mg of Iron per 500 calories, which is 625% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1652 mg
393%
Canned Spinach, Solids with Salt have 1652.1739130435 mg of Magnesium per 500 calories, which is 393% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese13 mg
564%
Canned Spinach, Solids with Salt have 12.978260869565 mg of Manganese per 500 calories, which is 564% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus957 mg
137%
Canned Spinach, Solids with Salt have 956.52173913043 mg of Phosphorus per 500 calories, which is 137% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium7522 mg
221%
Canned Spinach, Solids with Salt have 7521.7391304348 mg of Potassium per 500 calories, which is 221% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium30.4 μg
55.3%
Canned Spinach, Solids with Salt have 30.434782608696 μg of Selenium per 500 calories, which is 55.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7000 mg
467%
Canned Spinach, Solids with Salt have 7000 mg of Sodium per 500 calories, which is 467% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc10 mg
91%
Canned Spinach, Solids with Salt have 10 mg of Zinc per 500 calories, which is 91% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1995 g
54%
Canned Spinach, Solids with Salt have 1995.2173913043 g of Water per 500 calories, which is 54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Canned Spinach, Solids with Salt:
Minerals in 500 calories of Canned Spinach, Solids with Salt:
Macronutrients in 500 calories of Canned Spinach, Solids with Salt:



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