Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 170124

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0	G
14:1	0	G
15:0	0	G
16:0	0.036	G			5823
16:1	0	G
17:0	0	G
18:0	0	G
18:1	0	G
18:2	0	G
18:3	0.086	G			2453
18:4	0	G
20:0	0	G
20:1	0	G
20:4	0	G
20:5 n-3 (EPA)	0	G
22:0	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.222	G			3624
Arginine	0.489	G			3090
Ash	1.39	G			2956
Aspartic acid	0.436	G			3431
Betaine	112	MG			26
Caffeine	0	MG
Calcium, Ca	153	MG	1300	11.8%	742
Carbohydrate, by difference	4.8	G			4260
Carotene, alpha	0	UG
Carotene, beta	7237	UG			21
Cholesterol	0	MG
Choline, total	24.8	MG	550	4.5%	2296
Copper, Cu	0.161	MG	0.9	17.9%	1718
Cryptoxanthin, beta	0	UG
Cystine	0.029	G			3949
Energy	34	KCAL			6981
Energy	143	kJ			6983
Fatty acids, total monounsaturated	0	G
Fatty acids, total polyunsaturated	0.086	G			5980
Fatty acids, total saturated	0.036	G			6308
Fatty acids, total trans	0	G
Fiber, total dietary	3.7	G			1053
Folate, DFE	121	UG			610
Folate, total	121	UG			486
Folic acid	0	UG
Fructose	0.09	G			993
Galactose	0	G
Glucose (dextrose)	0.2	G			1041
Glutamic acid	0.516	G			4037
Glycine	0.225	G			3501
Histidine	0.049	G			4188
Iron, Fe	1.96	MG	18	10.9%	2589
Isoleucine	0.128	G			4025
Lactose	0	G
Leucine	0.205	G			4067
Lutein + zeaxanthin	15690	UG			2
Lycopene	0	UG
Lysine	0.256	G			3548
Magnesium, Mg	82	MG	420	19.5%	630
Maltose	0	G
Manganese, Mn	0.717	MG	2.3	31.2%	790
Methionine	0.053	G			3991
Niacin	0.439	MG	16	2.7%	5592
Pantothenic acid	0.075	MG	5	1.5%	5455
Phenylalanine	0.211	G			3731
Phosphorus, P	50	MG	1250	4%	5438
Potassium, K	302	MG	3400	8.9%	2548
Proline	0.201	G			3951
Protein	4.01	G			4972
Retinol	0	UG
Riboflavin	0.176	MG	1.3	13.5%	3302
Selenium, Se	5.5	UG	55	10%	3900
Serine	0.173	G			3843
Sodium, Na	322	MG	1500	21.5%	1982
Starch	0	G
Sucrose	0.21	G			871
Sugars, total including NLEA	0.51	G			3331
Theobromine	0	MG
Thiamin	0.078	MG	1.2	6.5%	3650
Threonine	0.22	G			3482
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0	MG
Tocopherol, gamma	0.17	MG			758
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	0.87	G			5676
Tryptophan	0.101	G			3114
Tyrosine	0.219	G			3376
Valine	0.181	G			3943
Vitamin A, IU	12061	IU			75
Vitamin A, RAE	603	UG	900	67%	173
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.136	MG	1.7	8%	3731
Vitamin B-9 (Folate, food)	121	UG	400	30.3%	247
Vitamin C	2.2	MG	90	2.4%	1980
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	3.54	MG			388
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (phylloquinone)	540.7	UG			18
Water	88.94	G			766
Zinc, Zn	0.49	MG	11	4.5%	4853

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.