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Spinach: detail




Spinach: Macro nutrients

Spinach: Macro nutrients, for a portion of 30g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy0%6.9kcal23kcal2070kcalNR
ProteinsProteins2%0.89g3g50g180g
CarbohydrateCarbohydrate0%1.1g3.8g230g340g
LipidLipid0%0.078g0.26g50g80g
» Saturated fatSaturated fat0%0.013g0.043g17g27g
» Monounsaturated fatMonounsaturated fat0%0.0018g0.006g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.033g0.11g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber3%0.72g2.4g25gNR
WaterWater1%27g91g2700gNR



Spinach: Vitamins

Spinach: Vitamins, for a portion of 30g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A22%157µg524µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene75%1886µg6288µg2520µgNR
ThiamineThiamine3%0.029mg0.095mg1.1mgNR
RiboflavinRiboflavin6%0.071mg0.24mg1.1mgNR
NiacinNiacin2%0.35NE1.2NE14NENR
Pantothenic acidPantothenic acid1%0.044mg0.15mg5mgNR
Vitamin B6Vit. B66%0.073mg0.24mg1.3mg100mg
Folic acidFolic acid11%44µg146µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C4%2.9mg9.8mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E4%0.62mg2.1mg15mgNR
Vitamin KVit. K165%148µg494µg90µgNR



Spinach: Dietary minerals

Spinach: Dietary minerals, for a portion of 30g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium4%41mg136mg1000mg2500mg
CopperCopper6%0.052mg0.17mg0.9mg10mg
IronIron6%1.1mg3.6mg18mg45mg
MagnesiumMagnesium8%26mg87mg320mgNR
ManganeseManganese16%0.28mg0.94mg1.8mg11mg
PhosphorusPhosphorus2%17mg56mg700mg4000mg
PotassiumPotassium3%140mg466mg4700mgNR
SeleniumSelenium1%0.45µg1.5µg55µg400µg
SodiumSodium1%21mg70mg1500mg2300mg
Salt (sodium equivalence)Salt1%57mg189mg4100mg4100mg
ZincZinc3%0.23mg0.76mg8mg40mg



Spinach: Essential amino acids

Spinach: Essential amino acids, for a portion of 30g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine3%0.02g0.066g0.6gNR
IsoleucineIsoleucine4%0.046g0.15g1.2gNR
LeucineLeucine3%0.069g0.23g2.3gNR
LysineLysine3%0.055g0.18g1.8gNR
MethionineMethionine2%0.017g0.055g0.9gNR
PhenylalaninePhenylalanine3%0.04g0.13g1.5gNR
ThreonineThreonine4%0.038g0.13g0.9gNR
TryptophanTryptophan5%0.012g0.04g0.24gNR
ValineValine3%0.05g0.17g1.7gNR



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