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Nutrients in 100 grams ofBoiled Spinach

Boiled and Drained Spinach.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
52%
10%
38%

Vitamins

100gRDA for Men 19-30 years
Boiled Spinach
Vitamin A524 μg
58%
Boiled and Drained Spinach has 524 μg of Vitamin A per 100 grams, which is 58% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
7.9%
Boiled and Drained Spinach has 0.095 mg of Thiamine per 100 grams, which is 7.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.24 mg
18%
Boiled and Drained Spinach has 0.236 mg of Vitamin B2 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.49 mg
3.06%
Boiled and Drained Spinach has 0.49 mg of Vitamin B3 per 100 grams, which is 3.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.24 mg
18.6%
Boiled and Drained Spinach has 0.242 mg of Vitamin B6 per 100 grams, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled and Drained 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 19-30 years
Vitamin C9.8 mg
11%
Boiled and Drained Spinach has 9.8 mg of Vitamin C per 100 grams, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled and Drained Spinach has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.08 mg
14%
Boiled and Drained Spinach has 2.08 mg of Vitamin E per 100 grams, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K494 μg
411%
Boiled and Drained Spinach has 493.6 μg of Vitamin K per 100 grams, which is 411% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate146 μg
36.5%
Boiled and Drained Spinach has 146 μg of Folate per 100 grams, which is 36.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Spinach
Calcium136 mg
13.6%
Boiled and Drained Spinach has 136 mg of Calcium per 100 grams, which is 13.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.17 mg
19%
Boiled and Drained Spinach has 0.174 mg of Copper per 100 grams, which is 19% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride37.8 mg
945%
Boiled and Drained Spinach has 37.8 mg of Fluoride per 100 grams, which is 945% of the Recommended Dietary Allowance of 4mg per day for Men 19-30 years
Iron3.57 mg
44.6%
Boiled and Drained Spinach has 3.57 mg of Iron per 100 grams, which is 44.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium87 mg
21.8%
Boiled and Drained Spinach has 87 mg of Magnesium per 100 grams, which is 21.8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.94 mg
40.7%
Boiled and Drained Spinach has 0.935 mg of Manganese per 100 grams, which is 40.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus56 mg
8%
Boiled and Drained Spinach has 56 mg of Phosphorus per 100 grams, which is 8% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium466 mg
9.9%
Boiled and Drained Spinach has 466 mg of Potassium per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.5 μg
2.73%
Boiled and Drained Spinach has 1.5 μg of Selenium per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium70 mg
4.67%
Boiled and Drained Spinach has 70 mg of Sodium per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.76 mg
6.9%
Boiled and Drained Spinach has 0.76 mg of Zinc per 100 grams, which is 6.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Boiled and Drained Spinach:
100 grams of Boiled Spinach has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Folate. It also has a good amount of Thiamine, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E. This vegetable has some Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Spinach:
100 grams of Boiled Spinach has outstanding amounts of Fluoride.
It is an excellent source of Iron, Magnesium and Manganese. It also has a good amount of Calcium, Copper, Phosphorus and Potassium. This vegetable has some Selenium, Sodium and Zinc.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Spinach
Fat0.26 g
0.27%
Boiled and Drained Spinach has 0.26 g of Fat per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.97 g
5.3%
Boiled and Drained Spinach has 2.97 g of Protein per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.75 g
2.9%
Boiled and Drained Spinach has 3.75 g of Carbohydrate per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy23 kcal
0.79%
Boiled and Drained Spinach has 23 kcal of Energy per 100 grams, which is 0.79% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.43 g
0.59%
Boiled and Drained Spinach has 0.43 g of Sugars per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.4 g
6.3%
Boiled and Drained Spinach has 2.4 g of Fiber per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled and Drained Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.04 g
0.13%
Boiled and Drained Spinach has 0.043 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.09 g
5.75%
Boiled and Drained Spinach has 0.092 g of Omega 3 per 100 grams, which is 5.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.02 g
0.1%
Boiled and Drained Spinach has 0.017 g of Omega 6 per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water91 g
2.47%
Boiled and Drained Spinach has 91.21 g of Water per 100 grams, which is 2.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Boiled and Drained Spinach:
100 grams of Boiled Spinach has some Protein, Carbohydrate, Fiber and Omega 3. It has no Fat, Sugars, Saturated Fat and Omega 6.