Nutrients in 5 ounces of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Macros Ratio

Protein Fat Carbs

34%

10%

56%

5 oz ▼

Macro Nutrients

New Zealand Spinach

Energy20 kcal

0.68%

Raw New Zealand Spinach has 19.84465 kcal of Energy per 5 ounces, which is 0.68% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw New Zealand Spinach has 0.283495 g of Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.045 g

0.14%

Raw New Zealand Spinach has 0.0453592 g of Saturated Fat per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.094 g

5.85%

Raw New Zealand Spinach has 0.09355335 g of Omega 3 per 5 ounces, which is 5.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.018 g

0.11%

Raw New Zealand Spinach has 0.018427175 g of Omega 6 per 5 ounces, which is 0.11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw New Zealand Spinach has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.54 g

2.73%

Raw New Zealand Spinach has 3.5436875 g of Carbohydrate per 5 ounces, which is 2.73% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.41 g

0.57%

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

Raw New Zealand Spinach has 0.41106775 g of Sugars per 5 ounces, which is 0.57% 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

Fiber2.13 g

5.6%

Raw New Zealand Spinach has 2.1262125 g of Fiber per 5 ounces, which is 5.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.13 g

3.8%

Raw New Zealand Spinach has 2.1262125 g of Protein per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.057 mg

4.72%

Thiamine

Raw New Zealand Spinach has 0.056699 mg of Vitamin B1 per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw New Zealand Spinach has 0.18427175 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.71 mg

4.43%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 0.7087375 mg of Vitamin B3 per 5 ounces, which is 4.43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.85%

Pantothenic acid

Raw New Zealand Spinach has 0.4422522 mg of Vitamin B5 per 5 ounces, which is 8.85% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Raw New Zealand Spinach has 0.4309124 mg of Vitamin B6 per 5 ounces, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921.3 μg

5.3%

Folates and Folic Acid

Raw New Zealand Spinach has 21.262125 μg of Vitamin B9 per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw New Zealand Spinach has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C42.5 mg

47.2%

Ascorbic acid

Raw New Zealand Spinach has 42.52425 mg of Vitamin C per 5 ounces, which is 47.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw New Zealand Spinach has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg

13.4%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 2.0128145 mg of Vitamin E per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K478 μg

398%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 477.689075 μg of Vitamin K per 5 ounces, which is 398% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium82.2 mg

8.22%

Raw New Zealand Spinach has 82.21355 mg of Calcium per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Raw New Zealand Spinach has 0.131825175 mg of Copper per 5 ounces, which is 14.6% 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

Iron1.13 mg

14%

Raw New Zealand Spinach has 1.13398 mg of Iron per 5 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.3 mg

13%

Raw New Zealand Spinach has 55.281525 mg of Magnesium per 5 ounces, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.4%

Raw New Zealand Spinach has 0.905766525 mg of Manganese per 5 ounces, which is 39.4% 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

Phosphorus39.7 mg

5.67%

Raw New Zealand Spinach has 39.6893 mg of Phosphorus per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium184 mg

5.4%

Raw New Zealand Spinach has 184.27175 mg of Potassium per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw New Zealand Spinach has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium184 mg

12.3%

Raw New Zealand Spinach has 184.27175 mg of Sodium per 5 ounces, which is 12.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.54 mg

4.9%

Raw New Zealand Spinach has 0.5386405 mg of Zinc per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Raw New Zealand Spinach has 133.24265 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw New Zealand Spinach:

5 ounces of New Zealand Spinach has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B2, Vitamin B5 and Vitamin E.
This vegetable has some Vitamin B1, Vitamin B3 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw New Zealand Spinach:

5 ounces of New Zealand Spinach is an excellent source of Manganese.
It has a good amount of Calcium, Copper, Iron, Magnesium and Sodium.
It also has some Phosphorus, Potassium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 5 ounces of Raw New Zealand Spinach:

5 ounces of New Zealand Spinach has some Omega 3, Carbohydrate, Fiber and Protein.
It has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw New Zealand Spinach with:

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

Food Info

Nutrients in 5 ounces of New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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