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Nutrients in 100 calories ofBoiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.
boiledwholecooked

Weight per 100 Calories

Boiled New Zealand Spinach
833g

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

Macros Ratio

ProteinsFatsCarbs
34%
10%
56%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Boiled New Zealand Spinach
Vitamin A
NA
No information available
Thiamine0.25 mg
21%
Boiled and Drained New Zealand Spinach has 0.25 mg of Thiamine per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.89 mg
68.6%
Boiled and Drained New Zealand Spinach has 0.892 mg of Vitamin B2 per 100 calories, which is 68.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B33.25 mg
20%
Boiled and Drained New Zealand Spinach has 3.25 mg of Vitamin B3 per 100 calories, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B61.98 mg
152%
Boiled and Drained New Zealand Spinach has 1.975 mg of Vitamin B6 per 100 calories, which is 152% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled and Drained New Zealand Spinach has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C133 mg
148%
Boiled and Drained New Zealand Spinach has 133.333 mg of Vitamin C per 100 calories, which is 148% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled and Drained New Zealand Spinach has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E10 mg
68%
Boiled and Drained New Zealand Spinach has 10.25 mg of Vitamin E per 100 calories, which is 68% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K2433 μg
2028%
Boiled and Drained New Zealand Spinach has 2433.333 μg of Vitamin K per 100 calories, which is 2028% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate66.7 μg
16.7%
Boiled and Drained New Zealand Spinach has 66.667 μg of Folate per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Boiled New Zealand Spinach
Calcium400 mg
40%
Boiled and Drained New Zealand Spinach has 400 mg of Calcium per 100 calories, which is 40% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.64 mg
71%
Boiled and Drained New Zealand Spinach has 0.642 mg of Copper per 100 calories, which is 71% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron5.5 mg
68.8%
Boiled and Drained New Zealand Spinach has 5.5 mg of Iron per 100 calories, which is 68.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium267 mg
66.7%
Boiled and Drained New Zealand Spinach has 266.667 mg of Magnesium per 100 calories, which is 66.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese4.4 mg
191%
Boiled and Drained New Zealand Spinach has 4.383 mg of Manganese per 100 calories, which is 191% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus183 mg
26%
Boiled and Drained New Zealand Spinach has 183.333 mg of Phosphorus per 100 calories, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium850 mg
25%
Boiled and Drained New Zealand Spinach has 850 mg of Potassium per 100 calories, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium7.5 μg
13.6%
Boiled and Drained New Zealand Spinach has 7.5 μg of Selenium per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium892 mg
59%
Boiled and Drained New Zealand Spinach has 891.667 mg of Sodium per 100 calories, which is 59% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc2.6 mg
23%
Boiled and Drained New Zealand Spinach has 2.583 mg of Zinc per 100 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 calories of Boiled and Drained New Zealand Spinach:
100 calories of Boiled New Zealand Spinach has outstanding amounts of Vitamin B6, Vitamin C and Vitamin K.
It is an excellent source of Thiamine, Vitamin B2, Vitamin B3 and Vitamin E. It also has a good amount of Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Boiled and Drained New Zealand Spinach:
100 calories of Boiled New Zealand Spinach has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc. It also has a good amount of Selenium.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Boiled New Zealand Spinach
Energy100 kcal
3.45%
Boiled and Drained New Zealand Spinach has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat1.4 g
1.46%
Boiled and Drained New Zealand Spinach has 1.417 g of Fat per 100 calories, which is 1.46% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein11 g
19%
Boiled and Drained New Zealand Spinach has 10.833 g of Protein per 100 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate17.8 g
13.7%
Boiled and Drained New Zealand Spinach has 17.75 g of Carbohydrate per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars2.1 g
2.87%
Boiled and Drained New Zealand Spinach has 2.083 g of Sugars per 100 calories, which is 2.87% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber11.7 g
30.7%
Boiled and Drained New Zealand Spinach has 11.667 g of Fiber per 100 calories, which is 30.7% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled and Drained New Zealand Spinach has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.23 g
0.7%
Boiled and Drained New Zealand Spinach has 0.225 g of Saturated Fat per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.47 g
29%
Boiled and Drained New Zealand Spinach has 0.467 g of Omega 3 per 100 calories, which is 29% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.09 g
0.54%
Boiled and Drained New Zealand Spinach has 0.092 g of Omega 6 per 100 calories, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water790 g
21%
Boiled and Drained New Zealand Spinach has 790 g of Water per 100 calories, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 calories of Boiled and Drained New Zealand Spinach:
100 calories of Boiled New Zealand Spinach is an excellent source of Fiber and Omega 3. It has a good amount of Protein and Carbohydrate. It also has some Sugars. While 100 calories of product has trace amounts of Fat and Saturated Fat, it has no Omega 6.