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#1: Cooked New Zealand Spinach
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Nutrition Facts for Cooked New Zealand Spinach

(New Zealand spinach cooked boiled drained without salt)

Total Calories: 22


Calorie Breakdown
13% Fat
56% Carbs
31% Protein

  • 13% Fat
  • 56% Carbs
  • 31% Protein

Macronutrients by %DV


Bar length represents the %DV.
  • Calories1% DV
  • Fat0% DV
  • Saturated Fats0% DV
  • Cholesterol0% DV
  • Carbohydrates1% DV
  • Fiber10% DV
  • Sugar1% DV
  • Protein5% DV

Common Minerals by %DV


Bar length represents the %DV.
  • Calcium7% DV
  • Iron7% DV
  • Potassium4% DV
  • Sodium8% DV
  • Magnesium14% DV
  • Zinc5% DV

Common Vitamins by %DV


Bar length represents the %DV.
  • Vitamin A, RAE~% DV
  • Vitamin B120% DV
  • Vitamin C32% DV
  • Vitamin D0% DV
  • Vitamin E15% DV
  • Vitamin K438% DV
Nutrient%DV
Weight180g
Calories221%
Fat0.3g0%
Protein2.3g5%
Carbohydrate3.8g1%
Sugars0.5g1%
Fiber2.5g10%
Cholesterol0mg0%
Saturated Fats0g0%
Calcium, Ca86.4mg7%
Iron, Fe1.2mg7%
Potassium, K183.6mg4%
Magnesium, Mg57.6mg14%
Vitamin A, RAE~μg~%
Vitamin C28.8mg32%
Vitamin B-120μg0%
Macronutrients
Macronutrients%DV
Weight180g
Calories221%
Fat0.3g0%
Protein2.3g5%
Carbohydrate3.8g1%
Sugars0.5g1%
Fiber2.5g10%
Cholesterol0mg0%
Saturated Fats0g0%
Net Carbs1.3g
Trans Fatty Acids0g
Minerals
Minerals%DV
Weight180g
Calcium, Ca86.4mg7%
Iron, Fe1.2mg7%
Potassium, K183.6mg4%
Magnesium, Mg57.6mg14%
Phosphorus, P39.6mg3%
Sodium, Na192.6mg8%
Zinc, Zn0.6mg5%
Copper, Cu0.1mg15%
Manganese, Mn0.9mg41%
Selenium, Se1.6μg3%
Fluoride, F~μg
Vitamins
Vitamins%DV
Weight180g
Vitamin A, RAE~μg~%
Vitamin C28.8mg32%
Vitamin B-120μg0%
Thiamin (B1)0.1mg5%
Riboflavin (B2)0.2mg15%
Niacin (B3)0.7mg4%
Pantothenic acid (B5)0.5mg9%
Vitamin B-60.4mg25%
Folate (B9)14.4μg4%
Folic acid0μg0%
Food Folate14.4μg4%
Folate DFE14.4μg4%
Choline~mg~%
Retinol0μg
Vitamin A, IU6519.6IU217%
Carotene, beta~μg~%
Carotene, alpha~μg~%
Cryptoxanthin, beta~μg~%
Lycopene~μg
Lutein + Zeaxanthin~μg
Vitamin E (alpha-tocopherol)2.2mg15%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)525.6μg438%
Vitamin K1 Dihydrophylloquinone~μg
Menaquinone-4~μg
Other
Other
Weight180g
Water170.6g
Ash3g
Alcohol0g
Caffeine0mg
Theobromine0mg
Carbohydrates
Carbohydrates
Weight180g
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Fats
Fats%AI
Weight180g
Omega 3 Fatty Acids101mg6%
Omega 6 Fatty Acids20mg
Omega 3 to Omega 6 Ratio5.05
Omega 6 to Omega 3 Ratio0.2
4:0~mg
6:0~mg
8:0~mg
10:0~mg
12:0~mg
13:0~mg
14:07mg
15:0~mg
16:036mg
17:0~mg
18:04mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated9mg
14:1~mg
15:1~mg
16:1 undifferentiated4mg
16:1 c~mg
16:1 t~mg
17:1~mg
18:1 undifferentiated4mg
18:1 c~mg
18:1 t~mg
18:1-11 t (18:1t n-7)~mg
20:1~mg
22:1 undifferentiated~mg
22:1 c~mg
22:1 t~mg
24:1 c~mg
Fatty acids, total polyunsaturated128mg
18:2 undifferentiated20mg
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 undifferentiated101mg
18:3 n-3 c,c,c (ALA)~mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:4~mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated~mg
20:4 n-6~mg
20:5 n-3 (EPA)~mg
21:5~mg
22:4~mg
22:5 n-3 (DPA)~mg
22:6 n-3 (DHA)~mg
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
Weight180g
Betaine~mg
Tryptophan~mg~%
Threonine~mg~%
Isoleucine~mg~%
Leucine~mg~%
Lysine~mg~%
Methionine~mg~%
Cystine~mg~%
Phenylalanine~mg~%
Tyrosine~mg~%
Valine~mg~%
Arginine~mg
Histidine~mg~%
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.