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Cooked New Zealand Spinach
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Cooked New Zealand Spinach

New Zealand Spinach Cooked Boiled Drained Without Salt
Database: Standard Release (Common)
Nutrition Facts
Serving Size
1 cup, chopped (180g)
Calories22
% Daily Value *
Total Fat 0.3g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 192.6mg8%
Total Carbohydrate 3.8g1%
Dietary Fiber 2.5g10%
Total Sugars 0.5g1%
Includes ~g Added Sugars~%
Protein 2.3g5%
Vitamin C 28.8mg32%
Vitamin D 0μg0%
Iron 1.2mg7%
Calcium 86.4mg7%
Potassium 183.6mg4%
Phosphorus 39.6mg3%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
96%Water
0%Fat
2%Carbs
1%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories1% DV22 calories
  • Fat0% DV0.3g
  • Saturated Fats0% DV0g
  • Cholesterol0% DV0mg
  • Carbohydrate1% DV3.8g
  • Fiber10% DV2.5g
  • Sugars1% DV0.5g
  • Protein5% DV2.3g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium7% DV86.4mg
  • Iron, Fe7% DV1.2mg
  • Potassium, K4% DV183.6mg
  • Sodium8% DV192.6mg
  • Magnesium14% DV57.6mg
  • Zinc, Zn5% DV0.6mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE~% DV~μg
  • Vitamin B120% DV0μg
  • Vitamin C32% DV28.8mg
  • Vitamin D0% DV0μg
  • Vitamin E15% DV2.2mg
  • Vitamin K438% DV525.6μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight180g
Calories 22 1%
Fat 0.3g 0%
Protein 2.3g 5%
Carbohydrate 3.8g 1%
Sugars 0.5g 1%
Fiber 2.5g 10%
Cholesterol 0mg 0%
Saturated Fats 0g 0%
Net-Carbs 1.3g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight180g
Calcium 86.4mg 7%
Iron, Fe 1.2mg 7%
Potassium, K 183.6mg 4%
Magnesium 57.6mg 14%
Phosphorus, P 39.6mg 3%
Sodium 192.6mg 8%
Zinc, Zn 0.6mg 5%
Copper, Cu 0.1mg 15%
Manganese 0.9mg 41%
Selenium, Se 1.6μg 3%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight180g
Vitamin A, RAE ~μg ~%
Vitamin C 28.8mg 32%
Thiamin (B1) 0.1mg 5%
Riboflavin (B2) 0.2mg 15%
Niacin (B3) 0.7mg 4%
Vitamin B5 (PA) 0.5mg 9%
Vitamin B6 0.4mg 25%
Biotin ~μg
Folate (B9) 14.4μg 4%
Folic acid 0μg 0%
Food Folate 14.4μg 4%
Folate DFE 14.4μg 4%
Choline ~mg ~%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta ~μg ~%
Carotene, alpha ~μg ~%
Cryptoxanthin, beta ~μg ~%
Vitamin A, IU 6519.6IU 217%
Lycopene ~μg
Lut + Zeaxanthin ~μg
Vitamin E 2.2mg 15%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K 525.6μg 438%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight180g
Water 170.6g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -3.9
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight180g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight180g
Monosaturated Fats 9mg
Polyunsaturated Fats 128mg
Omega 3s 101mg 6%
Omega 6s 20mg 0%
Omega 3 to Omega 6 Ratio 5.09
Omega 6 to Omega 3 Ratio 0.2
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) ~mg
22:5 n-3 (DPA) ~mg
22:6 n-3 (DHA) ~mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 ~mg
6:0 ~mg
8:0 ~mg
10:0 ~mg
12:0 ~mg
13:0 ~mg
14:0 7mg
15:0 ~mg
16:0 36mg
17:0 ~mg
18:0 4mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 4mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 4mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 ~mg
22:1 undifferentiated ~mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 20mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 101mg
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
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
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
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