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Nutrients in 500 calories of Boiled Spinach

Boiled and Drained Spinach.

Weight per 500 Calories

Boiled Spinach
2174g

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

Macros Ratio

Protein Fat Carbs
41%
8%
51%
500 kcal ▼

Macro Nutrients

Boiled Spinach
Energy500 kcal
17.2%
Boiled and Drained 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
Fat5.65 g
5.83%
Boiled and Drained Spinach has 5.6521739130435 g of Fat per 500 calories, which is 5.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.93 g
2.92%
Boiled and Drained Spinach has 0.93478260869565 g of Saturated Fat per 500 calories, which is 2.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 32 g
125%
Boiled and Drained Spinach has 2 g of Omega 3 per 500 calories, which is 125% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.37 g
2.17%
Boiled and Drained Spinach has 0.3695652173913 g of Omega 6 per 500 calories, which is 2.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained 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
Carbohydrate81.5 g
62.7%
Boiled and Drained Spinach has 81.521739130435 g of Carbohydrate per 500 calories, which is 62.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.35 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Spinach has 9.3478260869565 g of Sugars per 500 calories, which is 13% 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%
Boiled and Drained Spinach has 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
Protein64.6 g
115%
Boiled and Drained Spinach has 64.565217391304 g of Protein per 500 calories, which is 115% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Spinach
Vitamin A11391 μg
1266%
RAE, retinol activity equivalents
Boiled and Drained Spinach has 11391.304347826 μg of Vitamin A per 500 calories, which is 1266% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.07 mg
172%
Thiamine
Boiled and Drained Spinach has 2.0652173913043 mg of Vitamin B1 per 500 calories, which is 172% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B25.13 mg
395%
Riboflavin
Boiled and Drained Spinach has 5.1304347826087 mg of Vitamin B2 per 500 calories, which is 395% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.7 mg
66.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Spinach has 10.652173913043 mg of Vitamin B3 per 500 calories, which is 66.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.15 mg
63%
Pantothenic acid
Boiled and Drained Spinach has 3.1521739130435 mg of Vitamin B5 per 500 calories, which is 63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B65.26 mg
405%
Pyridoxine
Boiled and Drained Spinach has 5.2608695652174 mg of Vitamin B6 per 500 calories, which is 405% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B93174 μg
793%
Folates and Folic Acid
Boiled and Drained Spinach has 3173.9130434783 μg of Vitamin B9 per 500 calories, which is 793% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained 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 C213 mg
237%
Ascorbic acid
Boiled and Drained Spinach has 213.04347826087 mg of Vitamin C per 500 calories, which is 237% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained 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 E45.2 mg
301%
Tocopherols and Tocotrienols
Boiled and Drained Spinach has 45.217391304348 mg of Vitamin E per 500 calories, which is 301% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10730 μg
8942%
Phytomenadione or phylloquinone
Boiled and Drained Spinach has 10730.434782609 μg of Vitamin K per 500 calories, which is 8942% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spinach
Calcium2957 mg
296%
Boiled and Drained Spinach has 2956.5217391304 mg of Calcium per 500 calories, which is 296% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.8 mg
420%
Boiled and Drained Spinach has 3.7826086956522 mg of Copper per 500 calories, which is 420% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride822 μg
20.5%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Spinach has 821.73913043478 μg of Fluoride per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron77.6 mg
970%
Boiled and Drained Spinach has 77.608695652174 mg of Iron per 500 calories, which is 970% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1891 mg
450%
Boiled and Drained Spinach has 1891.3043478261 mg of Magnesium per 500 calories, which is 450% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese20.3 mg
884%
Boiled and Drained Spinach has 20.326086956522 mg of Manganese per 500 calories, which is 884% 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
Phosphorus1217 mg
174%
Boiled and Drained Spinach has 1217.3913043478 mg of Phosphorus per 500 calories, which is 174% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium10130 mg
298%
Boiled and Drained Spinach has 10130.434782609 mg of Potassium per 500 calories, which is 298% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium32.6 μg
59.3%
Boiled and Drained Spinach has 32.608695652174 μg of Selenium per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1522 mg
101%
Boiled and Drained Spinach has 1521.7391304348 mg of Sodium per 500 calories, which is 101% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc16.5 mg
150%
Boiled and Drained Spinach has 16.521739130435 mg of Zinc per 500 calories, which is 150% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1983 g
53.6%
Boiled and Drained Spinach has 1982.8260869565 g of Water per 500 calories, which is 53.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Spinach:
Minerals in 500 calories of Boiled and Drained Spinach:
Macronutrients in 500 calories of Boiled and Drained Spinach:



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