Nutrients in 100 grams of Boiled New Zealand Spinach

Boiled and Drained New Zealand Spinach.

Macros Ratio

Protein Fat Carbs

34%

10%

56%

100 g ▼

Macro Nutrients

Boiled New Zealand Spinach

Energy12 kcal

0.41%

Boiled and Drained New Zealand Spinach has 12 kcal of Energy per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.17 g

0.18%

Boiled and Drained New Zealand Spinach has 0.17 g of Fat per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Boiled and Drained New Zealand Spinach has 0.027 g of Saturated Fat per 100 grams, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.5%

Boiled and Drained New Zealand Spinach has 0.056 g of Omega 3 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.011 g

0.065%

Boiled and Drained New Zealand Spinach has 0.011 g of Omega 6 per 100 grams, which is 0.065% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained New Zealand 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

Carbohydrate2.13 g

1.64%

Boiled and Drained New Zealand Spinach has 2.13 g of Carbohydrate per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.25 g

0.34%

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

Boiled and Drained New Zealand Spinach has 0.25 g of Sugars per 100 grams, which is 0.34% 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

Fiber1.4 g

3.7%

Boiled and Drained New Zealand Spinach has 1.4 g of Fiber per 100 grams, which is 3.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.3 g

2.32%

Boiled and Drained New Zealand Spinach has 1.3 g of Protein per 100 grams, which is 2.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.03 mg

2.5%

Thiamine

Boiled and Drained New Zealand Spinach has 0.03 mg of Vitamin B1 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.23%

Riboflavin

Boiled and Drained New Zealand Spinach has 0.107 mg of Vitamin B2 per 100 grams, which is 8.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.39 mg

2.44%

Niacin, nicotinic acid, niacinamide

Boiled and Drained New Zealand Spinach has 0.39 mg of Vitamin B3 per 100 grams, which is 2.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.12%

Pantothenic acid

Boiled and Drained New Zealand Spinach has 0.256 mg of Vitamin B5 per 100 grams, which is 5.12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.2%

Pyridoxine

Boiled and Drained New Zealand Spinach has 0.237 mg of Vitamin B6 per 100 grams, which is 18.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98 μg

Folates and Folic Acid

Boiled and Drained New Zealand Spinach has 8 μg of Vitamin B9 per 100 grams, which is 2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained New Zealand 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 C16 mg

17.8%

Ascorbic acid

Boiled and Drained New Zealand Spinach has 16 mg of Vitamin C per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained New Zealand 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 E1.23 mg

8.2%

Tocopherols and Tocotrienols

Boiled and Drained New Zealand Spinach has 1.23 mg of Vitamin E per 100 grams, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K292 μg

243%

Phytomenadione or phylloquinone

Boiled and Drained New Zealand Spinach has 292 μg of Vitamin K per 100 grams, which is 243% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled New Zealand Spinach

Calcium48 mg

4.8%

Boiled and Drained New Zealand Spinach has 48 mg of Calcium per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.077 mg

8.56%

Boiled and Drained New Zealand Spinach has 0.077 mg of Copper per 100 grams, which is 8.56% 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

Iron0.66 mg

8.25%

Boiled and Drained New Zealand Spinach has 0.66 mg of Iron per 100 grams, which is 8.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Boiled and Drained New Zealand Spinach has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.53 mg

23%

Boiled and Drained New Zealand Spinach has 0.526 mg of Manganese per 100 grams, which is 23% 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

Phosphorus22 mg

3.14%

Boiled and Drained New Zealand Spinach has 22 mg of Phosphorus per 100 grams, which is 3.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium102 mg

Boiled and Drained New Zealand Spinach has 102 mg of Potassium per 100 grams, which is 3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Boiled and Drained New Zealand 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

Sodium107 mg

7.13%

Boiled and Drained New Zealand Spinach has 107 mg of Sodium per 100 grams, which is 7.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.31 mg

2.8%

Boiled and Drained New Zealand Spinach has 0.31 mg of Zinc per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.56%

Boiled and Drained New Zealand Spinach has 94.8 g of Water per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Drained New Zealand Spinach:

100 grams of Boiled New Zealand Spinach has outstanding amounts of Vitamin K.
It has a good amount of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E.
It also has some Vitamin B1, Vitamin B3 and Vitamin B5.
While 100 grams of product has trace amounts of Vitamin B9, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Boiled and Drained New Zealand Spinach:

100 grams of Boiled New Zealand Spinach is an excellent source of Manganese.
It has a good amount of Copper, Iron, Magnesium and Sodium.
It also has some Calcium, Phosphorus, Potassium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 100 grams of Boiled and Drained New Zealand Spinach:

100 grams of Boiled New Zealand Spinach has some Omega 3 and Fiber.
While 100 grams of product has trace amounts of Carbohydrate and Protein, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Boiled and Drained New Zealand Spinach with:

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

Food Info

Nutrients in 100 grams of Boiled New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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