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Nutrients in 100 grams ofNew Zealand Spinach

Raw New Zealand Spinach (Tetragonia tetragonioides).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
34%
10%
56%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
New Zealand Spinach
Vitamin A
NA
No information available
Thiamine0.04 mg
3.33%
Raw New Zealand Spinach has 0.04 mg of Thiamine per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.13 mg
10%
Raw New Zealand Spinach has 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.5 mg
3.13%
Raw New Zealand Spinach has 0.5 mg of Vitamin B3 per 100 grams, which is 3.13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.3 mg
23%
Raw New Zealand Spinach has 0.3 mg of Vitamin B6 per 100 grams, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw 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
Vitamin C30 mg
33%
Raw New Zealand Spinach has 30 mg of Vitamin C per 100 grams, which is 33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw 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
Vitamin E1.42 mg
9.47%
Raw New Zealand Spinach has 1.42 mg of Vitamin E per 100 grams, which is 9.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K337 μg
281%
Raw New Zealand Spinach has 337 μg of Vitamin K per 100 grams, which is 281% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate15 μg
3.75%
Raw New Zealand Spinach has 15 μg of Folate per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
New Zealand Spinach
Calcium58 mg
5.8%
Raw New Zealand Spinach has 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.09 mg
10%
Raw New Zealand Spinach has 0.09 mg of Copper per 100 grams, which is 10% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron0.8 mg
10%
Raw New Zealand Spinach has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39 mg
9.3%
Raw New Zealand Spinach has 39 mg of Magnesium per 100 grams, which is 9.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.64 mg
28%
Raw New Zealand Spinach has 0.64 mg of Manganese per 100 grams, which is 28% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus28 mg
4%
Raw New Zealand Spinach has 28 mg of Phosphorus per 100 grams, which is 4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium130 mg
3.82%
Raw New Zealand Spinach has 130 mg of Potassium per 100 grams, which is 3.82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Raw New Zealand Spinach has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium130 mg
8.67%
Raw New Zealand Spinach has 130 mg of Sodium per 100 grams, which is 8.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.38 mg
3.45%
Raw New Zealand Spinach has 0.38 mg of Zinc per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Raw New Zealand Spinach:
100 grams of New Zealand Spinach has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B6 and Vitamin C. It also has a good amount of Vitamin B2 and Vitamin E. This vegetable has some Thiamine, Vitamin B3 and Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw New Zealand Spinach:
100 grams of 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.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
New Zealand Spinach
Energy14 kcal
0.48%
Raw New Zealand Spinach has 14 kcal of Energy per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.21%
Raw New Zealand Spinach has 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein1.5 g
2.68%
Raw New Zealand Spinach has 1.5 g of Protein per 100 grams, which is 2.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate2.5 g
1.92%
Raw New Zealand Spinach has 2.5 g of Carbohydrate per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.29 g
0.4%
Raw New Zealand Spinach has 0.29 g of Sugars per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber1.5 g
3.95%
Raw New Zealand Spinach has 1.5 g of Fiber per 100 grams, which is 3.95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Saturated Fat0.03 g
0.09%
Raw New Zealand Spinach has 0.03 g of Saturated Fat per 100 grams, which is 0.09% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.07 g
4.38%
Raw New Zealand Spinach has 0.07 g of Omega 3 per 100 grams, which is 4.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.01 g
0.06%
Raw New Zealand Spinach has 0.01 g of Omega 6 per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water94 g
2.54%
Raw New Zealand Spinach has 94 g of Water per 100 grams, which is 2.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Macronutrients in 100 grams of Raw New Zealand Spinach:
100 grams of New Zealand Spinach has some Protein, Fiber and Omega 3. While 100 grams of product has trace amounts of Carbohydrate, it has no Fat, Sugars, Saturated Fat and Omega 6.