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Nutrients in 100 grams ofBoiled Spinach

Boiled and Drained Spinach.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
41%
8%
51%

Vitamins

100 g ▼RDA 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
8.33%
Boiled and Drained Spinach has 0.1 mg of Thiamine per 100 grams, which is 8.33% 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 0.24 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%
Boiled and Drained Spinach has 0.24 mg of Vitamin B6 per 100 grams, which is 18% 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
412%
Boiled and Drained Spinach has 494 μg of Vitamin K per 100 grams, which is 412% 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

100 g ▼RDA 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 0.17 mg of Copper per 100 grams, which is 19% of the Recommended Dietary Allowance of 0.9mg 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
41%
Boiled and Drained Spinach has 0.94 mg of Manganese per 100 grams, which is 41% 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
13.7%
Boiled and Drained Spinach has 466 mg of Potassium per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 3400mg 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 is an excellent source of Iron, Magnesium and Manganese. It has a good amount of Calcium, Copper, Phosphorus and Potassium. It also has some Selenium, Sodium and Zinc.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Boiled Spinach
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
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
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 0.04 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
5.63%
Boiled and Drained Spinach has 0.09 g of Omega 3 per 100 grams, which is 5.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.02 g
0.12%
Boiled and Drained Spinach has 0.02 g of Omega 6 per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water91 g
2.46%
Boiled and Drained Spinach has 91 g of Water per 100 grams, which is 2.46% 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.