Nutrients in 100 calories of New Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).

Weight per 100 Calories

New Zealand Spinach

714g

Raw New Zealand Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

100 kcal ▼

Macro Nutrients

New Zealand Spinach

Energy100 kcal

3.45%

Raw 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 19-50 years

Fat1.43 g

1.47%

Raw New Zealand Spinach has 1.4285714285714 g of Fat per 100 calories, which is 1.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.71%

Raw New Zealand Spinach has 0.22857142857143 g of Saturated Fat per 100 calories, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.47 g

29.5%

Raw New Zealand Spinach has 0.47142857142857 g of Omega 3 per 100 calories, which is 29.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.093 g

0.55%

Raw New Zealand Spinach has 0.092857142857143 g of Omega 6 per 100 calories, which is 0.55% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

13.7%

Raw New Zealand Spinach has 17.857142857143 g of Carbohydrate per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.07 g

2.86%

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

Raw New Zealand Spinach has 2.0714285714286 g of Sugars per 100 calories, which is 2.86% 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

Fiber10.7 g

28%

Raw New Zealand Spinach has 10.714285714286 g of Fiber per 100 calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.7 g

19%

Raw New Zealand Spinach has 10.714285714286 g of Protein per 100 calories, which is 19% 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 B10.29 mg

24%

Thiamine

Raw New Zealand Spinach has 0.28571428571429 mg of Vitamin B1 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.93 mg

71.4%

Riboflavin

Raw New Zealand Spinach has 0.92857142857143 mg of Vitamin B2 per 100 calories, which is 71.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.57 mg

22.3%

Niacin, nicotinic acid, niacinamide

Raw New Zealand Spinach has 3.5714285714286 mg of Vitamin B3 per 100 calories, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.23 mg

44.6%

Pantothenic acid

Raw New Zealand Spinach has 2.2285714285714 mg of Vitamin B5 per 100 calories, which is 44.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.17 mg

167%

Pyridoxine

Raw New Zealand Spinach has 2.1714285714286 mg of Vitamin B6 per 100 calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9107 μg

26.8%

Folates and Folic Acid

Raw New Zealand Spinach has 107.14285714286 μg of Vitamin B9 per 100 calories, which is 26.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C214 mg

238%

Ascorbic acid

Raw New Zealand Spinach has 214.28571428571 mg of Vitamin C per 100 calories, which is 238% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg

67.6%

Tocopherols and Tocotrienols

Raw New Zealand Spinach has 10.142857142857 mg of Vitamin E per 100 calories, which is 67.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2407 μg

2006%

Phytomenadione or phylloquinone

Raw New Zealand Spinach has 2407.1428571429 μg of Vitamin K per 100 calories, which is 2006% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

New Zealand Spinach

Calcium414 mg

41.4%

Raw New Zealand Spinach has 414.28571428571 mg of Calcium per 100 calories, which is 41.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

74%

Raw New Zealand Spinach has 0.66428571428571 mg of Copper per 100 calories, which is 74% 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

Iron5.7 mg

71.4%

Raw New Zealand Spinach has 5.7142857142857 mg of Iron per 100 calories, which is 71.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium279 mg

66.3%

Raw New Zealand Spinach has 278.57142857143 mg of Magnesium per 100 calories, which is 66.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.56 mg

198%

Raw New Zealand Spinach has 4.5642857142857 mg of Manganese per 100 calories, which is 198% 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

Phosphorus200 mg

28.6%

Raw New Zealand Spinach has 200 mg of Phosphorus per 100 calories, which is 28.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium929 mg

27.3%

Raw New Zealand Spinach has 928.57142857143 mg of Potassium per 100 calories, which is 27.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Raw New Zealand Spinach has 5 μg of Selenium per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium929 mg

62%

Raw New Zealand Spinach has 928.57142857143 mg of Sodium per 100 calories, which is 62% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.7 mg

24.7%

Raw New Zealand Spinach has 2.7142857142857 mg of Zinc per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water671 g

18%

Raw New Zealand Spinach has 671.42857142857 g of Water per 100 calories, which is 18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw New Zealand Spinach:

100 calories of New Zealand Spinach has outstanding amounts of Vitamin B6, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw New Zealand Spinach:

100 calories of 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.

Macronutrients in 100 calories of Raw New Zealand Spinach:

100 calories of New Zealand Spinach is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 100 calories of product has trace amounts of Fat and Saturated Fat, it has no Omega 6.

Compare Raw New Zealand Spinach with:

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

Food Info

Nutrients in 100 calories of New Zealand Spinach

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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