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Frozen Spinach: detail

Detailed name: Spinach, frozen, boiled, drained
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Food Group: Vegetables, Vegetable Products
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Frozen Spinach: Macro nutrients

Frozen Spinach: Macro nutrients, for a portion of 300g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		102kcal	34kcal	2070kcal	NR
ProteinsProteins		12g	4g	50g	180g
CarbohydrateCarbohydrate		14g	4.8g	230g	340g
LipidLipid		2.6g	0.87g	50g	80g
» Saturated fatSaturated fat		0.47g	0.16g	17g	27g
» Monounsaturated fatMonounsaturated fat		0g	0g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		1.1g	0.37g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		11g	3.7g	25g	NR
WaterWater		267g	89g	2700g	NR

Frozen Spinach: Vitamins

Frozen Spinach: Vitamins, for a portion of 300g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		1809µg	603µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		21711µg	7237µg	2520µg	NR
ThiamineThiamine		0.23mg	0.078mg	1.1mg	NR
RiboflavinRiboflavin		0.53mg	0.18mg	1.1mg	NR
NiacinNiacin		6.4NE	2.1NE	14NE	NR
Pantothenic acidPantothenic acid		0.23mg	0.075mg	5mg	NR
Vitamin B6Vit. B6		0.41mg	0.14mg	1.3mg	100mg
Folic acidFolic acid		363µg	121µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		6.6mg	2.2mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		11mg	3.5mg	15mg	NR
Vitamin KVit. K		1622µg	541µg	90µg	NR

Frozen Spinach: Dietary minerals

Frozen Spinach: Dietary minerals, for a portion of 300g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		459mg	153mg	1000mg	2500mg
CopperCopper		0.48mg	0.16mg	0.9mg	10mg
IronIron		5.9mg	2mg	18mg	45mg
MagnesiumMagnesium		246mg	82mg	320mg	NR
ManganeseManganese		2.2mg	0.72mg	1.8mg	11mg
PhosphorusPhosphorus		150mg	50mg	700mg	4000mg
PotassiumPotassium		906mg	302mg	4700mg	NR
SeleniumSelenium		17µg	5.5µg	55µg	400µg
SodiumSodium		291mg	97mg	1500mg	2300mg
Salt (sodium equivalence)Salt		786mg	262mg	4100mg	4100mg
ZincZinc		1.5mg	0.49mg	8mg	40mg

Frozen Spinach: Essential amino acids

Frozen Spinach: Essential amino acids, for a portion of 300g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.15g	0.049g	0.6g	NR
IsoleucineIsoleucine		0.38g	0.13g	1.2g	NR
LeucineLeucine		0.62g	0.21g	2.3g	NR
LysineLysine		0.77g	0.26g	1.8g	NR
MethionineMethionine		0.16g	0.053g	0.9g	NR
PhenylalaninePhenylalanine		0.63g	0.21g	1.5g	NR
ThreonineThreonine		0.66g	0.22g	0.9g	NR
TryptophanTryptophan		0.3g	0.1g	0.24g	NR
ValineValine		0.54g	0.18g	1.7g	NR