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Raw Spinach: detail

Detailed name: Spinach, raw
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Food Group: Vegetables, Vegetable Products
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Raw Spinach: Macro nutrients

Raw Spinach: Macro nutrients, for a portion of 300g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		69kcal	23kcal	2070kcal	NR
ProteinsProteins		8.6g	2.9g	50g	180g
CarbohydrateCarbohydrate		11g	3.6g	230g	340g
LipidLipid		1.2g	0.39g	50g	80g
» Saturated fatSaturated fat		0.19g	0.063g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.03g	0.01g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.5g	0.17g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		6.6g	2.2g	25g	NR
WaterWater		274g	91g	2700g	NR

Raw Spinach: Vitamins

Raw Spinach: Vitamins, for a portion of 300g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		1407µg	469µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		16878µg	5626µg	2520µg	NR
ThiamineThiamine		0.23mg	0.078mg	1.1mg	NR
RiboflavinRiboflavin		0.57mg	0.19mg	1.1mg	NR
NiacinNiacin		4.1NE	1.4NE	14NE	NR
Pantothenic acidPantothenic acid		0.2mg	0.065mg	5mg	NR
Vitamin B6Vit. B6		0.59mg	0.2mg	1.3mg	100mg
Folic acidFolic acid		582µg	194µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		84mg	28mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		6.1mg	2mg	15mg	NR
Vitamin KVit. K		1449µg	483µg	90µg	NR

Raw Spinach: Dietary minerals

Raw Spinach: Dietary minerals, for a portion of 300g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		297mg	99mg	1000mg	2500mg
CopperCopper		0.39mg	0.13mg	0.9mg	10mg
IronIron		8.1mg	2.7mg	18mg	45mg
MagnesiumMagnesium		237mg	79mg	320mg	NR
ManganeseManganese		2.7mg	0.9mg	1.8mg	11mg
PhosphorusPhosphorus		147mg	49mg	700mg	4000mg
PotassiumPotassium		1674mg	558mg	4700mg	NR
SeleniumSelenium		3µg	1µg	55µg	400µg
SodiumSodium		237mg	79mg	1500mg	2300mg
Salt (sodium equivalence)Salt		641mg	214mg	4100mg	4100mg
ZincZinc		1.6mg	0.53mg	8mg	40mg

Raw Spinach: Essential amino acids

Raw Spinach: Essential amino acids, for a portion of 300g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.19g	0.064g	0.6g	NR
IsoleucineIsoleucine		0.44g	0.15g	1.2g	NR
LeucineLeucine		0.67g	0.22g	2.3g	NR
LysineLysine		0.52g	0.17g	1.8g	NR
MethionineMethionine		0.16g	0.053g	0.9g	NR
PhenylalaninePhenylalanine		0.39g	0.13g	1.5g	NR
ThreonineThreonine		0.37g	0.12g	0.9g	NR
TryptophanTryptophan		0.12g	0.039g	0.24g	NR
ValineValine		0.48g	0.16g	1.7g	NR