Nutritional Data for SPINACH; CKD, BOILED, DRAINED, WO/SALT

Nutritional Data for 100 grams of SPINACH; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP = 90.00 gm, 1 CUP = 180.00 gm
8.3% Cals from fat, 42.9% Cals from protein, 48.8% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   23.000     0.8%     1.0%
Protein                 Gms :    2.970     4.7%     5.9%
Total lipid (fat)       Gms :    0.260     0.3%     0.4%
Carbohydrate, by diff.  Gms :    3.750     0.8%     1.1%
Total saturated fat     Gms :    0.042     0.1%     0.2%
Ttl monounsaturated fat Gms :    0.007
Ttl polyunsaturated fat Gms :    0.108
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   70.000    14.0%    14.0%
Total dietary fiber     Gms :    2.400     9.6%     9.6%
Vitamin A               Re  :  819.000    81.9%   102.4%
Vitamin A               IU  : 8190.000
Ascorbic acid           Mg  :    9.800    16.3%    16.3%
Thiamin                 Mg  :    0.095     6.3%     8.6%
Riboflavin              Mg  :    0.236    13.9%    18.2%
Niacin                  Mg  :    0.490     2.6%     3.3%
Vitamin B6              Mg  :    0.242    12.1%    15.1%
Folacin                 Mcg :  145.800    72.9%    81.0%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  466.000    23.3%    23.3%
Calcium                 Mg  :  136.000    17.0%    17.0%
Phosphorus              Mg  :   56.000     7.0%     7.0%
Magnesium               Mg  :   87.000    24.9%    31.1%
Iron                    Mg  :    3.570    35.7%    23.8%
Zinc                    Mg  :    0.760     5.1%     6.3%
Pantothenic acid        Mg  :    0.145     2.9%     2.9%
Copper                  Mg  :    0.174     8.7%     8.7%
Manganese               Mg  :    0.935    26.7%    26.7%
Ash                     Gms :    1.810
Water                   Gms :   91.210
Food energy             KJ  :   95.000
Myristic acid (14:0)    Gms :    0.006
Palmitic acid (16:0)    Gms :    0.031
Stearic acid  (18:0)    Gms :    0.003
Palmitoleic acid(16:1)  Gms :    0.003
Oleic acid      (18:1)  Gms :    0.003
Linoleic acid (18:2/n6) Gms :    0.016     0.2%     0.3%
Linolenic acid(18:3/n3) Gms :    0.085     5.3%     7.1%
Histidine               Gms :    0.066     6.9%     8.7%
Isoleucine              Gms :    0.152    19.2%    24.1%
Leucine                 Gms :    0.231    20.8%    26.2%
Lysine                  Gms :    0.182    19.2%    23.9%
Methionine              Gms :    0.055
Cystine                 Gms :    0.035
Methionine+Cystine      Gms :    0.090     8.7%    11.0%
Phenylalanine           Gms :    0.134
Tyrosine                Gms :    0.113
Phenylalanine+Tyrosine  Gms :    0.247    22.3%    28.1%
Threonine               Gms :    0.127    23.1%    14.4%
Tryptophan              Gms :    0.040    14.3%    18.2%
Valine                  Gms :    0.168    21.3%    26.7%
Arginine                Gms :    0.168
Alanine                 Gms :    0.147
Aspartic acid           Gms :    0.250
Glutamic acid           Gms :    0.357
Glycine                 Gms :    0.140
@Y:    0.116
Serine                  Gms :    0.107
Protein Score: 100, 40% ideal. EAA score: 1.47. 
Limiting Amino Acid: Histidine

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Nutritional Data for 100 grams of SPINACH; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part; 0.0% refuse Portions: 1/2 CUP = 90.00 gm, 1 CUP = 180.00 gm 8.3% Cals from fat, 42.9% Cals from protein, 48.8% Cals from carbs. Male Female Name Unit Amount %RDA %RDA Food energy KCal: 23.000 0.8% 1.0% Protein Gms : 2.970 4.7% 5.9% Total lipid (fat) Gms : 0.260 0.3% 0.4% Carbohydrate, by diff. Gms : 3.750 0.8% 1.1% Total saturated fat Gms : 0.042 0.1% 0.2% Ttl monounsaturated fat Gms : 0.007 Ttl polyunsaturated fat Gms : 0.108 Cholesterol Mg : 0.000 0.0% 0.0% Sodium Mg : 70.000 14.0% 14.0% Total dietary fiber Gms : 2.400 9.6% 9.6% Vitamin A Re : 819.000 81.9% 102.4% Vitamin A IU : 8190.000 Ascorbic acid Mg : 9.800 16.3% 16.3% Thiamin Mg : 0.095 6.3% 8.6% Riboflavin Mg : 0.236 13.9% 18.2% Niacin Mg : 0.490 2.6% 3.3% Vitamin B6 Mg : 0.242 12.1% 15.1% Folacin Mcg : 145.800 72.9% 81.0% Vitamin B12 Mcg : 0.000 0.0% 0.0% Potassium Mg : 466.000 23.3% 23.3% Calcium Mg : 136.000 17.0% 17.0% Phosphorus Mg : 56.000 7.0% 7.0% Magnesium Mg : 87.000 24.9% 31.1% Iron Mg : 3.570 35.7% 23.8% Zinc Mg : 0.760 5.1% 6.3% Pantothenic acid Mg : 0.145 2.9% 2.9% Copper Mg : 0.174 8.7% 8.7% Manganese Mg : 0.935 26.7% 26.7% Ash Gms : 1.810 Water Gms : 91.210 Food energy KJ : 95.000 Myristic acid (14:0) Gms : 0.006 Palmitic acid (16:0) Gms : 0.031 Stearic acid (18:0) Gms : 0.003 Palmitoleic acid(16:1) Gms : 0.003 Oleic acid (18:1) Gms : 0.003 Linoleic acid (18:2/n6) Gms : 0.016 0.2% 0.3% Linolenic acid(18:3/n3) Gms : 0.085 5.3% 7.1% Histidine Gms : 0.066 6.9% 8.7% Isoleucine Gms : 0.152 19.2% 24.1% Leucine Gms : 0.231 20.8% 26.2% Lysine Gms : 0.182 19.2% 23.9% Methionine Gms : 0.055 Cystine Gms : 0.035 Methionine+Cystine Gms : 0.090 8.7% 11.0% Phenylalanine Gms : 0.134 Tyrosine Gms : 0.113 Phenylalanine+Tyrosine Gms : 0.247 22.3% 28.1% Threonine Gms : 0.127 23.1% 14.4% Tryptophan Gms : 0.040 14.3% 18.2% Valine Gms : 0.168 21.3% 26.7% Arginine Gms : 0.168 Alanine Gms : 0.147 Aspartic acid Gms : 0.250 Glutamic acid Gms : 0.357 Glycine Gms : 0.140 @Y: 0.116 Serine Gms : 0.107 Protein Score: 100, 40% ideal. EAA score: 1.47. Limiting Amino Acid: Histidine

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