#1: Cooked Spinach×
×
#2: Cooked Swiss Chard×
×
#3: Cooked Turnip Greens×
×
<- View Results
Save

Total Nutrients in Cooked Spinach, Cooked Swiss Chard, and Cooked Turnip Greens

Edit Food List

Total Macros

CaloriesProteinFatCarbs
105
(5% DV)
10.2g
(20% DV)
0.9g
(1% DV)
20.3g
(7% DV)
Nutrient%DV
~ = missing data
Weight499g
Calories1055%
Fat0.9g1%
Protein10.2g20%
Carbohydrate20.3g7%
Sugars3.5g7%
Fiber13g52%
Cholesterol0mg0%
Saturated Fats0.2g1%
Calcium, Ca543.6mg42%
Iron, Fe11.6mg64%
Potassium, K2091.9mg45%
Magnesium, Mg338.8mg81%
Vitamin A, RAE2027.3μg225%
Vitamin C88.6mg98%
Vitamin B-120μg0%
Macronutrients
Macronutrients%DV
~ = missing data
Weight499g
Calories1055%
Fat0.9g1%
Protein10.2g20%
Carbohydrate20.3g7%
Sugars3.5g7%
Fiber13g52%
Cholesterol0mg0%
Saturated Fats0.2g1%
Net Carbs7.2g
Trans Fatty Acids0g
Minerals
Minerals%DV
~ = missing data
Weight499g
Calcium, Ca543.6mg42%
Iron, Fe11.6mg64%
Potassium, K2091.9mg45%
Magnesium, Mg338.8mg81%
Phosphorus, P200.4mg16%
Sodium, Na481.1mg20%
Zinc, Zn2.2mg20%
Copper, Cu1mg111%
Manganese, Mn2.8mg122%
Selenium, Se5.6μg10%
Fluoride, F~μg
Vitamins
Vitamins%DV
~ = missing data
Weight499g
Vitamin A, RAE2027.3μg225%
Vitamin C88.6mg98%
Vitamin B-120μg0%
Thiamin (B1)0.4mg33%
Riboflavin (B2)0.7mg54%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)1mg20%
Vitamin B-60.8mg47%
Folate (B9)448.5μg112%
Folic acid0μg0%
Food Folate448.5μg112%
Folate DFE448.5μg112%
Choline86.1mg16%
Retinol0μg
Vitamin A, IU40562.8IU1352%
Carotene, beta24297.4μg225%
Carotene, alpha78.8μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg
Lutein + Zeaxanthin51784.3μg
Vitamin E (alpha-tocopherol)9.7mg65%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)1990.6μg1659%
Vitamin K1 Dihydrophylloquinone~μg
Menaquinone-4~μg
Other
Other
~ = missing data
Weight499g
Water460.5g
Ash7g
Alcohol0g
Caffeine0mg
Theobromine0mg
Carbohydrates
Carbohydrates
~ = missing data
Weight499g
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Fats
Fats%AI
~ = missing data
Weight499g
Omega 3 Fatty Acids263mg16%
Omega 6 Fatty Acids115mg1%
Omega 3 to Omega 6 Ratio2.29
Omega 6 to Omega 3 Ratio0.44
4:00mg
6:00mg
8:01mg
10:01mg
12:01mg
13:0~mg
14:014mg
15:0~mg
16:0139mg
17:0~mg
18:015mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated61mg
14:1~mg
15:1~mg
16:1 undifferentiated21mg
16:1 c~mg
16:1 t~mg
17:1~mg
18:1 undifferentiated39mg
18:1 c~mg
18:1 t~mg
18:1-11 t (18:1t n-7)~mg
20:10mg
22:1 undifferentiated0mg
22:1 c~mg
22:1 t~mg
24:1 c~mg
Fatty acids, total polyunsaturated376mg
18:2 undifferentiated115mg
18:2 n-6 c,c~mg
18:2 CLAs~mg
18:2 t,t~mg
18:2 i~mg
18:2 t not further defined~mg
18:3 undifferentiated263mg
18:3 n-3 c,c,c (ALA)~mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:40mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated0mg
20:4 n-6~mg
20:5 n-3 (EPA)0mg
21:5~mg
22:4~mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Fatty acids, total trans-monoenoic~mg
Fatty acids, total trans-polyenoic~mg
Phytosterols~mg
Stigmasterol~mg
Campesterol~mg
Beta-sitosterol~mg
Amino Acids
Amino Acids%RDI
~ = missing data
Weight499g
Betaine~mg
Tryptophan133mg48%
Threonine471mg45%
Isoleucine629mg45%
Leucine803mg29%
Lysine615mg29%
Methionine171mg23%
Cystine~mg~%
Phenylalanine542mg62%
Tyrosine~mg~%
Valine614mg34%
Arginine620mg
Histidine226mg32%
Alanine~mg
Aspartic acid~mg
Glutamic acid~mg
Glycine~mg
Proline~mg
Serine~mg
Hydroxyproline~mg

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.