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Nutrients in 100 Calories ofNew Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).
rawfreshwhole

Weight per 100 Calories

New Zealand Spinach
714g

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

Macros Ratio

ProteinsFatsCarbs
43%
13%
44%

Vitamins

100 kcalRDA for Men 19-30 years
New Zealand Spinach
Vitamin A
NA
No information available
Thiamine0.29 mg
24%
Raw New Zealand Spinach has 0.286 mg of Thiamine per 100 Calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.93 mg
71%
Raw New Zealand Spinach has 0.929 mg of Vitamin B2 per 100 Calories, which is 71% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B33.57 mg
22%
Raw New Zealand Spinach has 3.571 mg of Vitamin B3 per 100 Calories, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B62.17 mg
167%
Raw New Zealand Spinach has 2.171 mg of Vitamin B6 per 100 Calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C214 mg
238%
Raw New Zealand Spinach has 214.286 mg of Vitamin C per 100 Calories, which is 238% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E10 mg
67.6%
Raw New Zealand Spinach has 10.143 mg of Vitamin E per 100 Calories, which is 67.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K2407 μg
2006%
Raw New Zealand Spinach has 2407.143 μg of Vitamin K per 100 Calories, which is 2006% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate107 μg
26.8%
Raw New Zealand Spinach has 107.143 μg of Folate per 100 Calories, which is 26.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
New Zealand Spinach
Calcium414 mg
41%
Raw New Zealand Spinach has 414.286 mg of Calcium per 100 Calories, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.66 mg
73.8%
Raw New Zealand Spinach has 0.664 mg of Copper per 100 Calories, which is 73.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron5.7 mg
71%
Raw New Zealand Spinach has 5.714 mg of Iron per 100 Calories, which is 71% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium279 mg
69.6%
Raw New Zealand Spinach has 278.571 mg of Magnesium per 100 Calories, which is 69.6% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese4.56 mg
198%
Raw New Zealand Spinach has 4.564 mg of Manganese per 100 Calories, which is 198% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
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 19-30 years
Potassium929 mg
19.8%
Raw New Zealand Spinach has 928.571 mg of Potassium per 100 Calories, which is 19.8% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 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 19-30 years
Sodium929 mg
62%
Raw New Zealand Spinach has 928.571 mg of Sodium per 100 Calories, which is 62% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc2.7 mg
24.7%
Raw New Zealand Spinach has 2.714 mg of Zinc per 100 Calories, which is 24.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 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 Thiamine, Vitamin B2, Vitamin B3, Vitamin E and Folate. 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, Sodium and Zinc. It also has a good amount of Potassium and Selenium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
New Zealand Spinach
Fat1.43 g
1.47%
Raw New Zealand Spinach has 1.429 g of Fat per 100 Calories, which is 1.47% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein10.7 g
19%
Raw New Zealand Spinach has 10.714 g of Protein per 100 Calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
13.7%
Raw New Zealand Spinach has 17.857 g of Carbohydrate per 100 Calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars2.07 g
2.86%
Raw New Zealand Spinach has 2.071 g of Sugars per 100 Calories, which is 2.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber10.7 g
28%
Raw New Zealand Spinach has 10.714 g of Fiber per 100 Calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
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 19-30 years
Saturated Fat0.23 g
0.72%
Raw New Zealand Spinach has 0.229 g of Saturated Fat per 100 Calories, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.47 g
29%
Raw New Zealand Spinach has 0.471 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
0.55%
Raw New Zealand Spinach has 0.093 g of Omega 6 per 100 Calories, which is 0.55% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water671 g
18%
Raw New Zealand Spinach has 671.429 g of Water per 100 Calories, which is 18% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw New Zealand Spinach:
100 Calories of 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.