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Nutrients in 100 grams ofSpinach

Raw Spinach (Spinacia oleracea).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
50%
15%
35%

Vitamins

100gRDA for Men 19-30 years
Spinach
Vitamin A469 μg
52%
Raw Spinach has 469 μg of Vitamin A per 100 grams, which is 52% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.08 mg
6.5%
Raw Spinach has 0.078 mg of Thiamine per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.19 mg
14.5%
Raw Spinach has 0.189 mg of Vitamin B2 per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.72 mg
4.53%
Raw Spinach has 0.724 mg of Vitamin B3 per 100 grams, which is 4.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.2 mg
15%
Raw Spinach has 0.195 mg of Vitamin B6 per 100 grams, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 C28 mg
31%
Raw Spinach has 28.1 mg of Vitamin C per 100 grams, which is 31% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 E2.03 mg
13.5%
Raw Spinach has 2.03 mg of Vitamin E per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K483 μg
402%
Raw Spinach has 482.9 μg of Vitamin K per 100 grams, which is 402% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate194 μg
48.5%
Raw Spinach has 194 μg of Folate per 100 grams, which is 48.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Spinach
Calcium99 mg
9.9%
Raw Spinach has 99 mg of Calcium per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.13 mg
14%
Raw Spinach has 0.13 mg of Copper per 100 grams, which is 14% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.7 mg
34%
Raw Spinach has 2.71 mg of Iron per 100 grams, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium79 mg
19.8%
Raw Spinach has 79 mg of Magnesium per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.9 mg
39%
Raw Spinach has 0.897 mg of Manganese per 100 grams, which is 39% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus49 mg
7%
Raw Spinach has 49 mg of Phosphorus per 100 grams, which is 7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium558 mg
12%
Raw Spinach has 558 mg of Potassium per 100 grams, which is 12% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1 μg
1.8%
Raw Spinach has 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium79 mg
5.27%
Raw Spinach has 79 mg of Sodium per 100 grams, which is 5.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.53 mg
4.8%
Raw Spinach has 0.53 mg of Zinc per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Spinach:
100 grams of Spinach has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin C and Folate. It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin E. This vegetable has some Thiamine and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Spinach:
100 grams of Spinach is an excellent source of Iron and Manganese. It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Potassium. It also has some Sodium and Zinc. The product has trace amounts of Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Spinach
Fat0.39 g
0.4%
Raw Spinach has 0.39 g of Fat per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.86 g
5.1%
Raw Spinach has 2.86 g of Protein per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.63 g
2.8%
Raw Spinach has 3.63 g of Carbohydrate per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy23 kcal
0.79%
Raw 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
Sugars0.42 g
0.58%
Raw Spinach has 0.42 g of Sugars per 100 grams, which is 0.58% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.2 g
5.8%
Raw Spinach has 2.2 g of Fiber per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw 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 Fat0.06 g
0.2%
Raw Spinach has 0.063 g of Saturated Fat per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.14 g
8.63%
Raw Spinach has 0.138 g of Omega 3 per 100 grams, which is 8.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.03 g
0.15%
Raw Spinach has 0.026 g of Omega 6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water91 g
2.47%
Raw Spinach has 91.4 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 Raw Spinach:
100 grams of Spinach has a good amount of Omega 3. It has some Protein, Carbohydrate and Fiber. It has no Fat, Sugars, Saturated Fat and Omega 6.