Nutrients in 7 ounces of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

7 oz ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy24 kcal

0.82%

Boiled and Drained New Zealand Spinach has 23.81358 kcal of Energy per 7 ounces, which is 0.82% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.34 g

0.35%

Boiled and Drained New Zealand Spinach has 0.33735905 g of Fat per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Boiled and Drained New Zealand Spinach has 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.95%

Boiled and Drained New Zealand Spinach has 0.11113004 g of Omega 3 per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.022 g

0.13%

Boiled and Drained New Zealand Spinach has 0.021829115 g of Omega 6 per 7 ounces, which is 0.13% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.23 g

3.25%

Boiled and Drained New Zealand Spinach has 4.22691045 g of Carbohydrate per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.5 g

0.68%

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

Boiled and Drained New Zealand Spinach has 0.49611625 g of Sugars per 7 ounces, which is 0.68% 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

Fiber2.78 g

7.3%

Boiled and Drained New Zealand Spinach has 2.778251 g of Fiber per 7 ounces, which is 7.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.58 g

4.6%

Boiled and Drained New Zealand Spinach has 2.5798045 g of Protein per 7 ounces, which is 4.6% 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 B10.06 mg

4.96%

Thiamine

Boiled and Drained New Zealand Spinach has 0.05953395 mg of Vitamin B1 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.3%

Riboflavin

Boiled and Drained New Zealand Spinach has 0.212337755 mg of Vitamin B2 per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.77 mg

4.84%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 0.77394135 mg of Vitamin B3 per 7 ounces, which is 4.84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg

10%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 0.50802304 mg of Vitamin B5 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg

36%

Pyridoxine

Boiled and Drained New Zealand Spinach has 0.470318205 mg of Vitamin B6 per 7 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916 μg

3.97%

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 15.87572 μg of Vitamin B9 per 7 ounces, which is 3.97% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C31.8 mg

35.3%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 31.75144 mg of Vitamin C per 7 ounces, which is 35.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.44 mg

16.3%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 2.44089195 mg of Vitamin E per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K579 μg

483%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 579.46378 μg of Vitamin K per 7 ounces, which is 483% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium95 mg

9.53%

Boiled and Drained New Zealand Spinach has 95.25432 mg of Calcium per 7 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Boiled and Drained New Zealand Spinach has 0.152803805 mg of Copper per 7 ounces, which is 17% 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

Iron1.3 mg

16.4%

Boiled and Drained New Zealand Spinach has 1.3097469 mg of Iron per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Boiled and Drained New Zealand Spinach has 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45.4%

Boiled and Drained New Zealand Spinach has 1.04382859 mg of Manganese per 7 ounces, which is 45.4% 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

Phosphorus43.7 mg

6.24%

Boiled and Drained New Zealand Spinach has 43.65823 mg of Phosphorus per 7 ounces, which is 6.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium202 mg

5.95%

Boiled and Drained New Zealand Spinach has 202.41543 mg of Potassium per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Boiled and Drained New Zealand Spinach has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium212 mg

14%

Boiled and Drained New Zealand Spinach has 212.337755 mg of Sodium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.6%

Boiled and Drained New Zealand Spinach has 0.61518415 mg of Zinc per 7 ounces, which is 5.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water188 g

5.1%

Boiled and Drained New Zealand Spinach has 188.127282 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained New Zealand Spinach:

7 ounces of Boiled 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 7 ounces of Boiled and Drained New Zealand Spinach:

7 ounces of Boiled 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, Selenium and Zinc.

Macronutrients in 7 ounces of Boiled and Drained New Zealand Spinach:

7 ounces of Boiled New Zealand Spinach has a good amount of Fiber.
It has some Omega 3, Carbohydrate and Protein.
It has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Boiled and Drained New Zealand Spinach with:

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Food Info

Nutrients in 7 ounces of Boiled New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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