Nutrients in 100 grams of Cooked Malabar Spinach

Malabar spinach, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

40%

24%

36%

100 g ▼

Macro Nutrients

Cooked Malabar Spinach

Energy23 kcal

0.79%

Cooked Malabar Spinach has 23 kcal of Energy per 100 grams, which is 0.79% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.78 g

0.8%

Cooked Malabar Spinach has 0.78 g of Fat per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Cooked Malabar Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.7 g

2.1%

Cooked Malabar Spinach has 2.71 g of Carbohydrate per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber2.1 g

5.53%

Cooked Malabar Spinach has 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.98 g

5.32%

Cooked Malabar Spinach has 2.98 g of Protein per 100 grams, which is 5.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Malabar Spinach

Vitamin A58 μg

6.44%

RAE, retinol activity equivalents

Cooked Malabar Spinach has 58 μg of Vitamin A per 100 grams, which is 6.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.83%

Thiamine

Cooked Malabar Spinach has 0.106 mg of Vitamin B1 per 100 grams, which is 8.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.92%

Riboflavin

Cooked Malabar Spinach has 0.129 mg of Vitamin B2 per 100 grams, which is 9.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.9%

Niacin, nicotinic acid, niacinamide

Cooked Malabar Spinach has 0.787 mg of Vitamin B3 per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.14 mg

2.7%

Pantothenic acid

Cooked Malabar Spinach has 0.135 mg of Vitamin B5 per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.086 mg

6.6%

Pyridoxine

Cooked Malabar Spinach has 0.086 mg of Vitamin B6 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9114 μg

28.5%

Folates and Folic Acid

Cooked Malabar Spinach has 114 μg of Vitamin B9 per 100 grams, which is 28.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Malabar Spinach has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.9 mg

6.56%

Ascorbic acid

Cooked Malabar Spinach has 5.9 mg of Vitamin C per 100 grams, which is 6.56% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Malabar Spinach has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Malabar Spinach

Calcium124 mg

12.4%

Cooked Malabar Spinach has 124 mg of Calcium per 100 grams, which is 12.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12.3%

Cooked Malabar Spinach has 0.111 mg of Copper per 100 grams, which is 12.3% 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

Iron1.48 mg

18.5%

Cooked Malabar Spinach has 1.48 mg of Iron per 100 grams, which is 18.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium48 mg

11.4%

Cooked Malabar Spinach has 48 mg of Magnesium per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.26 mg

11%

Cooked Malabar Spinach has 0.255 mg of Manganese per 100 grams, which is 11% 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

Phosphorus36 mg

5.14%

Cooked Malabar Spinach has 36 mg of Phosphorus per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium256 mg

7.53%

Cooked Malabar Spinach has 256 mg of Potassium per 100 grams, which is 7.53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Cooked Malabar Spinach has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium55 mg

3.67%

Cooked Malabar Spinach has 55 mg of Sodium per 100 grams, which is 3.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.3 mg

2.73%

Cooked Malabar Spinach has 0.3 mg of Zinc per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.5%

Cooked Malabar Spinach has 92.5 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Cooked Malabar Spinach:

100 grams of Cooked Malabar Spinach is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1 and Vitamin B2.
It also has some Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Cooked Malabar Spinach:

100 grams of Cooked Malabar Spinach has a good amount of Calcium, Copper, Iron, Magnesium, Manganese and Potassium.
It has some Phosphorus, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 100 grams of Cooked Malabar Spinach:

100 grams of Cooked Malabar Spinach has some Fiber and Protein.
The product has trace amounts of Fat and Carbohydrate.

Compare Cooked Malabar Spinach with:

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

Food Info

Nutrients in 100 grams of Cooked Malabar Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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