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Nutritional Data for 100 grams of SPINACH; RAW

Mean value per 100.00 grams edible part; 28.0% refuse 
Portions:  1/2 CUP CHOPPED = 28.00 gm, 10 OZ PKG = 284.00 gm
11.4% Cals from fat, 42.2% Cals from protein, 46.5% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   22.000     0.8%     1.0%
Protein                 Gms :    2.860     4.5%     5.7%
Total lipid (fat)       Gms :    0.350     0.4%     0.5%
Carbohydrate, by diff.  Gms :    3.500     0.7%     1.0%
Total saturated fat     Gms :    0.056     0.2%     0.2%
Ttl monounsaturated fat Gms :    0.010
Ttl polyunsaturated fat Gms :    0.146
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   79.000    15.8%    15.8%
Total dietary fiber     Gms :    2.700    10.8%    10.8%
Vitamin A               Re  :  672.000    67.2%    84.0%
Vitamin A               IU  : 6715.000
Ascorbic acid           Mg  :   28.100    46.8%    46.8%
Thiamin                 Mg  :    0.078     5.2%     7.1%
Riboflavin              Mg  :    0.189    11.1%    14.5%
Niacin                  Mg  :    0.724     3.8%     4.8%
Vitamin B6              Mg  :    0.195     9.8%    12.2%
Folacin                 Mcg :  194.400    97.2%   108.0%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  558.000    27.9%    27.9%
Calcium                 Mg  :   99.000    12.4%    12.4%
Phosphorus              Mg  :   49.000     6.1%     6.1%
Magnesium               Mg  :   79.000    22.6%    28.2%
Iron                    Mg  :    2.710    27.1%    18.1%
Zinc                    Mg  :    0.530     3.5%     4.4%
Pantothenic acid        Mg  :    0.065     1.3%     1.3%
Copper                  Mg  :    0.130     6.5%     6.5%
Manganese               Mg  :    0.897    25.6%    25.6%
Ash                     Gms :    1.720
Water                   Gms :   91.580
Food energy             KJ  :   94.000
Myristic acid (14:0)    Gms :    0.008
Palmitic acid (16:0)    Gms :    0.041
Stearic acid  (18:0)    Gms :    0.003
Palmitoleic acid(16:1)  Gms :    0.004
Oleic acid      (18:1)  Gms :    0.004
Linoleic acid (18:2/n6) Gms :    0.022     0.3%     0.4%
Linolenic acid(18:3/n3) Gms :    0.115     7.2%     9.6%
Phytosterols            Mg  :    9.000
Histidine               Gms :    0.064     6.7%     8.4%
Isoleucine              Gms :    0.147    18.6%    23.3%
Leucine                 Gms :    0.223    20.1%    25.3%
Lysine                  Gms :    0.174    18.3%    22.9%
Methionine              Gms :    0.053
Cystine                 Gms :    0.035
Methionine+Cystine      Gms :    0.088     8.5%    10.7%
Phenylalanine           Gms :    0.129
Tyrosine                Gms :    0.108
Phenylalanine+Tyrosine  Gms :    0.237    21.4%    26.9%
Threonine               Gms :    0.122    22.2%    13.9%
Tryptophan              Gms :    0.039    13.9%    17.7%
Valine                  Gms :    0.161    20.4%    25.6%
Arginine                Gms :    0.162
Alanine                 Gms :    0.142
Aspartic acid           Gms :    0.240
Glutamic acid           Gms :    0.343
Glycine                 Gms :    0.134
@Y:    0.112
Serine                  Gms :    0.104
Protein Score: 100, 41% ideal. EAA score: 1.48. 
Limiting Amino Acid: Histidine             


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