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Nutrients in 5 ounces of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs
39%
12%
49%
5 oz ▼

Macro Nutrients

Spinach
Energy32.6 kcal
1.12%
Raw Spinach has 32.601925 kcal of Energy per 5 ounces, which is 1.12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.55 g
0.57%
Raw Spinach has 0.55281525 g of Fat per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.089 g
0.28%
Raw Spinach has 0.089300925 g of Saturated Fat per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.2 g
12.2%
Raw Spinach has 0.19561155 g of Omega 3 per 5 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.037 g
0.22%
Raw Spinach has 0.03685435 g of Omega 6 per 5 ounces, which is 0.22% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate5.15 g
3.96%
Raw Spinach has 5.14543425 g of Carbohydrate per 5 ounces, which is 3.96% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.6 g
0.82%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Spinach has 0.5953395 g of Sugars per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.21 g
0.29%
≤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]
Raw Spinach has 0.21262125 g of Fructose per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.16 g
%
Raw Spinach has 0.15592225 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.099 g
%
Raw Spinach has 0.09922325 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.1 g
8.2%
Raw Spinach has 3.118445 g of Fiber per 5 ounces, which is 8.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.05 g
7.24%
Raw Spinach has 4.0539785 g of Protein per 5 ounces, which is 7.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spinach
Vitamin A665 μg
74%
RAE, retinol activity equivalents
Raw Spinach has 664.795775 μg of Vitamin A per 5 ounces, which is 74% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.2%
Thiamine
Raw Spinach has 0.11056305 mg of Vitamin B1 per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
20.6%
Riboflavin
Raw Spinach has 0.267902775 mg of Vitamin B2 per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.03 mg
6.4%
Niacin, nicotinic acid, niacinamide
Raw Spinach has 1.0262519 mg of Vitamin B3 per 5 ounces, which is 6.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.092 mg
1.84%
Pantothenic acid
Raw Spinach has 0.092135875 mg of Vitamin B5 per 5 ounces, which is 1.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg
21.3%
Pyridoxine
Raw Spinach has 0.276407625 mg of Vitamin B6 per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B76.02 μg
20%
Biotin
Raw Spinach has 6.02426875 μg of Vitamin B7 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9275 μg
68.7%
Folates and Folic Acid
Raw Spinach has 274.99015 μg of Vitamin B9 per 5 ounces, which is 68.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C40 mg
44.3%
Ascorbic acid
Raw Spinach has 39.8310475 mg of Vitamin C per 5 ounces, which is 44.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E2.88 mg
19%
Tocopherols and Tocotrienols
Raw Spinach has 2.87747425 mg of Vitamin E per 5 ounces, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K684 μg
570%
Phytomenadione or phylloquinone
Raw Spinach has 684.4986775 μg of Vitamin K per 5 ounces, which is 570% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach
Calcium140 mg
14%
Raw Spinach has 140.330025 mg of Calcium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20.5%
Raw Spinach has 0.18427175 mg of Copper per 5 ounces, which is 20.5% 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
Iron3.84 mg
48%
Raw Spinach has 3.84135725 mg of Iron per 5 ounces, which is 48% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium112 mg
26.7%
Raw Spinach has 111.980525 mg of Magnesium per 5 ounces, which is 26.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.27 mg
55.3%
Raw Spinach has 1.271475075 mg of Manganese per 5 ounces, which is 55.3% 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
Phosphorus69.5 mg
9.92%
Raw Spinach has 69.456275 mg of Phosphorus per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium791 mg
23.3%
Raw Spinach has 790.95105 mg of Potassium per 5 ounces, which is 23.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.58%
Raw Spinach has 1.417475 μg of Selenium per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium112 mg
7.47%
Raw Spinach has 111.980525 mg of Sodium per 5 ounces, which is 7.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.75 mg
6.83%
Raw Spinach has 0.75126175 mg of Zinc per 5 ounces, which is 6.83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water130 g
3.5%
Raw Spinach has 129.557215 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Spinach:
Minerals in 5 ounces of Raw Spinach:
Macronutrients in 5 ounces of Raw Spinach:



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