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Nutritional Data for 100 grams of SPINACH; CKD, BOILED, DRAINED, W/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  :  306.000    61.2%    61.2%
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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