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Spinach: detail

Detailed name: Spinach, 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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Spinach: Macro nutrients

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		8.9g	3g	50g	180g
CarbohydrateCarbohydrate		11g	3.8g	230g	340g
LipidLipid		0.78g	0.26g	50g	80g
» Saturated fatSaturated fat		0.13g	0.043g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.018g	0.006g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.33g	0.11g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		7.2g	2.4g	25g	NR
WaterWater		274g	91g	2700g	NR

Spinach: Vitamins

Spinach: Vitamins, for a portion of 300g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		1572µg	524µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		18864µg	6288µg	2520µg	NR
ThiamineThiamine		0.29mg	0.095mg	1.1mg	NR
RiboflavinRiboflavin		0.71mg	0.24mg	1.1mg	NR
NiacinNiacin		3.5NE	1.2NE	14NE	NR
Pantothenic acidPantothenic acid		0.44mg	0.15mg	5mg	NR
Vitamin B6Vit. B6		0.73mg	0.24mg	1.3mg	100mg
Folic acidFolic acid		438µg	146µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		29mg	9.8mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		6.2mg	2.1mg	15mg	NR
Vitamin KVit. K		1481µg	494µg	90µg	NR

Spinach: Dietary minerals

Spinach: Dietary minerals, for a portion of 300g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		408mg	136mg	1000mg	2500mg
CopperCopper		0.52mg	0.17mg	0.9mg	10mg
IronIron		11mg	3.6mg	18mg	45mg
MagnesiumMagnesium		261mg	87mg	320mg	NR
ManganeseManganese		2.8mg	0.94mg	1.8mg	11mg
PhosphorusPhosphorus		168mg	56mg	700mg	4000mg
PotassiumPotassium		1398mg	466mg	4700mg	NR
SeleniumSelenium		4.5µg	1.5µg	55µg	400µg
SodiumSodium		210mg	70mg	1500mg	2300mg
Salt (sodium equivalence)Salt		568mg	189mg	4100mg	4100mg
ZincZinc		2.3mg	0.76mg	8mg	40mg

Spinach: Essential amino acids

Spinach: Essential amino acids, for a portion of 300g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.2g	0.066g	0.6g	NR
IsoleucineIsoleucine		0.46g	0.15g	1.2g	NR
LeucineLeucine		0.69g	0.23g	2.3g	NR
LysineLysine		0.55g	0.18g	1.8g	NR
MethionineMethionine		0.17g	0.055g	0.9g	NR
PhenylalaninePhenylalanine		0.4g	0.13g	1.5g	NR
ThreonineThreonine		0.38g	0.13g	0.9g	NR
TryptophanTryptophan		0.12g	0.04g	0.24g	NR
ValineValine		0.5g	0.17g	1.7g	NR