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Spinach: detail




Spinach: Macro nutrients

Spinach: Macro nutrients, for a portion of 150g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy2%35kcal23kcal2070kcalNR
ProteinsProteins9%4.5g3g50g180g
CarbohydrateCarbohydrate2%5.6g3.8g230g340g
LipidLipid1%0.39g0.26g50g80g
» Saturated fatSaturated fat0%0.065g0.043g17g27g
» Monounsaturated fatMonounsaturated fat0%0.009g0.006g17g27g
» Polyunsaturated fatPolyunsaturated fat1%0.16g0.11g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber14%3.6g2.4g25gNR
WaterWater5%137g91g2700gNR






Spinach: Vitamins

Spinach: Vitamins, for a portion of 150g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A112%786µg524µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene374%9432µg6288µg2520µgNR
ThiamineThiamine13%0.14mg0.095mg1.1mgNR
RiboflavinRiboflavin32%0.35mg0.24mg1.1mgNR
NiacinNiacin12%1.7NE1.2NE14NENR
Pantothenic acidPantothenic acid4%0.22mg0.15mg5mgNR
Vitamin B6Vit. B628%0.36mg0.24mg1.3mg100mg
Folic acidFolic acid55%219µg146µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C20%15mg9.8mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E21%3.1mg2.1mg15mgNR
Vitamin KVit. K823%740µg494µg90µgNR






Spinach: Dietary minerals

Spinach: Dietary minerals, for a portion of 150g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium20%204mg136mg1000mg2500mg
CopperCopper29%0.26mg0.17mg0.9mg10mg
IronIron30%5.4mg3.6mg18mg45mg
MagnesiumMagnesium41%131mg87mg320mgNR
ManganeseManganese78%1.4mg0.94mg1.8mg11mg
PhosphorusPhosphorus12%84mg56mg700mg4000mg
PotassiumPotassium15%699mg466mg4700mgNR
SeleniumSelenium4%2.3µg1.5µg55µg400µg
SodiumSodium7%105mg70mg1500mg2300mg
Salt (sodium equivalence)Salt7%284mg189mg4100mg4100mg
ZincZinc14%1.1mg0.76mg8mg40mg






Spinach: Essential amino acids

Spinach: Essential amino acids, for a portion of 150g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine17%0.099g0.066g0.6gNR
IsoleucineIsoleucine19%0.23g0.15g1.2gNR
LeucineLeucine15%0.35g0.23g2.3gNR
LysineLysine15%0.27g0.18g1.8gNR
MethionineMethionine9%0.083g0.055g0.9gNR
PhenylalaninePhenylalanine13%0.2g0.13g1.5gNR
ThreonineThreonine21%0.19g0.13g0.9gNR
TryptophanTryptophan25%0.06g0.04g0.24gNR
ValineValine15%0.25g0.17g1.7gNR



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