Nutrients in 100 calories of Boiled Chopped Or Leaf Frozen Spinach

Boiled and Drained Chopped Or Leaf Frozen Spinach.

Weight per 100 Calories

Boiled Chopped Or Leaf Frozen Spinach

294g

Boiled and Drained Chopped Or Leaf Frozen Spinach has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

37%

18%

45%

100 kcal ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach

Energy100 kcal

3.45%

Boiled and Drained Chopped Or Leaf Frozen 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

Fat2.56 g

2.64%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.5588235294118 g of Fat per 100 calories, which is 2.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.46 g

1.44%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.46176470588235 g of Saturated Fat per 100 calories, which is 1.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.1 g

68%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.0911764705882 g of Omega 3 per 100 calories, which is 68% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0 g of Omega 6 per 100 calories, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Chopped Or Leaf Frozen 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

Carbohydrate14 g

11%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 14.117647058824 g of Carbohydrate per 100 calories, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.5 g

2.07%

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.5 g of Sugars per 100 calories, which is 2.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.26 g

0.37%

≤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]

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.26470588235294 g of Fructose per 100 calories, which is 0.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.59 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.58823529411765 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.62 g

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.61764705882353 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11 g

28.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 10.882352941176 g of Fiber per 100 calories, which is 28.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.8 g

21%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 11.794117647059 g of Protein per 100 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chopped Or Leaf Frozen Spinach

Vitamin A1774 μg

197%

RAE, retinol activity equivalents

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1773.5294117647 μg of Vitamin A per 100 calories, which is 197% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.22941176470588 mg of Vitamin B1 per 100 calories, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

40%

Riboflavin

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.51764705882353 mg of Vitamin B2 per 100 calories, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

8.07%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.2911764705882 mg of Vitamin B3 per 100 calories, which is 8.07% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg

4.4%

Pantothenic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.22058823529412 mg of Vitamin B5 per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

30.8%

Pyridoxine

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.4 mg of Vitamin B6 per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9356 μg

89%

Folates and Folic Acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 355.88235294118 μg of Vitamin B9 per 100 calories, which is 89% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Chopped Or Leaf Frozen 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 C6.47 mg

7.2%

Ascorbic acid

Boiled and Drained Chopped Or Leaf Frozen Spinach has 6.4705882352941 mg of Vitamin C per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Chopped Or Leaf Frozen 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 E10.4 mg

69.4%

Tocopherols and Tocotrienols

Boiled and Drained Chopped Or Leaf Frozen Spinach has 10.411764705882 mg of Vitamin E per 100 calories, which is 69.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1590 μg

1325%

Phytomenadione or phylloquinone

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1590.2941176471 μg of Vitamin K per 100 calories, which is 1325% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chopped Or Leaf Frozen Spinach

Calcium450 mg

45%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 450 mg of Calcium per 100 calories, which is 45% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.6%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 0.47352941176471 mg of Copper per 100 calories, which is 52.6% 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

Iron5.76 mg

72%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 5.7647058823529 mg of Iron per 100 calories, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium241 mg

57.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 241.17647058824 mg of Magnesium per 100 calories, which is 57.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

92%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2.1088235294118 mg of Manganese per 100 calories, which is 92% 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

Phosphorus147 mg

21%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 147.05882352941 mg of Phosphorus per 100 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium888 mg

26%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 888.23529411765 mg of Potassium per 100 calories, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16 μg

29.4%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 16.176470588235 μg of Selenium per 100 calories, which is 29.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium285 mg

19%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 285.29411764706 mg of Sodium per 100 calories, which is 19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.44 mg

13%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.4411764705882 mg of Zinc per 100 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water262 g

7.07%

Boiled and Drained Chopped Or Leaf Frozen Spinach has 261.58823529412 g of Water per 100 calories, which is 7.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

100 calories of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Vitamin A, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin C.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

100 calories of Boiled Chopped Or Leaf Frozen Spinach has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium.
It also has a good amount of Sodium and Zinc.

Macronutrients in 100 calories of Boiled and Drained Chopped Or Leaf Frozen Spinach:

100 calories of Boiled Chopped Or Leaf Frozen Spinach is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Fat.
While 100 calories of product has trace amounts of Saturated Fat and Sugars, it has no Omega 6, Fructose, Glucose and Sucrose.

Compare Boiled and Drained Chopped Or Leaf Frozen Spinach with:

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

Food Info

Nutrients in 100 calories of Boiled Chopped Or Leaf Frozen Spinach

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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