Nutrient data for 11464, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Food Group: Vegetables and Vegetable Products

Carbohydrate Factor: 3.57   Fat Factor: 8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25

Nutrient values and weights are for edible portion

Nutrient	Unit	Value per 100.0g	# of Data Points	Std. Error	package (10 oz) yields 220g	cup 95g
Proximates
Water 1	g	88.94	6	0.191	195.67	84.49
Energy	kcal	34	--	--	75	32
Energy	kJ	143	--	--	315	136
Protein 1	g	4.01	6	0.061	8.82	3.81
Total lipid (fat) 1	g	0.87	6	0.215	1.91	0.83
Ash 1	g	1.39	6	0.075	3.06	1.32
Carbohydrate, by difference	g	4.80	--	--	10.56	4.56
Fiber, total dietary 1	g	3.7	6	0.183	8.1	3.5
Sugars, total 1	g	0.51	6	0.122	1.12	0.48
Sucrose 1	g	0.21	6	0.038	0.46	0.20
Glucose (dextrose) 1	g	0.20	6	0.033	0.44	0.19
Fructose 1	g	0.09	6	0.059	0.20	0.09
Lactose 1	g	0.00	6	0.000	0.00	0.00
Maltose 1	g	0.00	6	0.000	0.00	0.00
Galactose 1	g	0.00	6	0.000	0.00	0.00
Starch 1	g	0.00	6	0.000	0.00	0.00
Minerals
Calcium, Ca 1	mg	153	6	6.024	337	145
Iron, Fe 1	mg	1.96	6	0.064	4.31	1.86
Magnesium, Mg 1	mg	82	6	6.920	180	78
Phosphorus, P 1	mg	50	6	2.231	110	48
Potassium, K 1	mg	302	6	20.365	664	287
Sodium, Na 1	mg	97	6	7.670	213	92
Zinc, Zn 1	mg	0.49	6	0.049	1.08	0.47
Copper, Cu 1	mg	0.161	6	0.013	0.354	0.153
Manganese, Mn 1	mg	0.717	6	0.038	1.577	0.681
Selenium, Se 1	µg	5.5	4	0.065	12.1	5.2
Vitamins
Vitamin C, total ascorbic acid 1	mg	2.2	6	0.525	4.8	2.1
Thiamin 1	mg	0.078	6	0.006	0.172	0.074
Riboflavin 1	mg	0.176	6	0.007	0.387	0.167
Niacin 1	mg	0.439	5	0.035	0.966	0.417
Pantothenic acid 1	mg	0.075	4	0.000	0.165	0.071
Vitamin B-6 1	mg	0.136	6	0.006	0.299	0.129
Folate, total 1	µg	121	6	3.890	266	115
Folic acid	µg	0	--	--	0	0
Folate, food	µg	121	6	3.890	266	115
Folate, DFE	µg	121	--	--	266	115
Choline, total 1	mg	24.8	--	--	54.6	23.6
Betaine 1	mg	112.0	2	--	246.4	106.4
Vitamin B-12	µg	0.00	--	--	0.00	0.00
Vitamin B-12, added	µg	0.00	--	--	0.00	0.00
Vitamin A, RAE	µg	603	--	--	1327	573
Retinol	µg	0	--	--	0	0
Carotene, beta	µg	7237	--	--	15921	6875
Carotene, alpha	µg	0	--	--	0	0
Cryptoxanthin, beta	µg	0	--	--	0	0
Vitamin A, IU	IU	12061	--	--	26534	11458
Lycopene	µg	0	--	--	0	0
Lutein + zeaxanthin	µg	15690	--	--	34518	14906
Vitamin E (alpha-tocopherol) 1	mg	3.54	3	0.111	7.79	3.36
Vitamin E, added	mg	0.00	--	--	0.00	0.00
Tocopherol, beta 1	mg	0.01	3	0.001	0.02	0.01
Tocopherol, gamma 1	mg	0.17	3	0.007	0.37	0.16
Tocopherol, delta 1	mg	0.00	3	0.000	0.00	0.00
Vitamin D (D2 + D3)	µg	0.0	--	--	0.0	0.0
Vitamin D	IU	0	--	--	0	0
Vitamin K (phylloquinone) 1	µg	540.7	3	4.236	1189.5	513.7
Lipids
Fatty acids, total saturated	g	0.157	--	--	0.345	0.149
4:0 1	g	0.000	4	0.000	0.000	0.000
6:0 1	g	0.000	4	0.000	0.000	0.000
8:0 1	g	0.000	4	0.000	0.000	0.000
10:0 1	g	0.000	4	0.000	0.000	0.000
12:0 1	g	0.000	4	0.000	0.000	0.000
14:0 1	g	0.000	4	0.000	0.000	0.000
15:0 1	g	0.000	4	0.000	0.000	0.000
16:0 1	g	0.157	4	0.036	0.345	0.149
17:0 1	g	0.000	4	0.000	0.000	0.000
18:0 1	g	0.000	4	0.000	0.000	0.000
20:0 1	g	0.000	4	0.000	0.000	0.000
22:0 1	g	0.000	4	0.000	0.000	0.000
24:0 1	g	0.000	4	0.000	0.000	0.000
Fatty acids, total monounsaturated	g	0.000	--	--	0.000	0.000
14:1 1	g	0.000	4	0.000	0.000	0.000
16:1 undifferentiated 1	g	0.000	4	0.000	0.000	0.000
18:1 undifferentiated 1	g	0.000	4	0.000	0.000	0.000
20:1 1	g	0.000	4	0.000	0.000	0.000
22:1 undifferentiated 1	g	0.000	4	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.371	--	--	0.816	0.352
18:2 undifferentiated 1	g	0.000	4	0.000	0.000	0.000
18:3 undifferentiated 1	g	0.371	4	0.053	0.816	0.352
18:4 1	g	0.000	4	0.000	0.000	0.000
20:4 undifferentiated 1	g	0.000	4	0.000	0.000	0.000
20:5 n-3 (EPA) 1	g	0.000	4	0.000	0.000	0.000
22:5 n-3 (DPA) 1	g	0.000	4	0.000	0.000	0.000
22:6 n-3 (DHA) 1	g	0.000	4	0.000	0.000	0.000
Cholesterol	mg	0	--	--	0	0
Amino Acids
Tryptophan 1	g	0.101	--	--	0.222	0.096
Threonine 1	g	0.220	--	--	0.484	0.209
Isoleucine 1	g	0.128	--	--	0.282	0.122
Leucine 1	g	0.205	--	--	0.451	0.195
Lysine 1	g	0.256	--	--	0.563	0.243
Methionine 1	g	0.053	--	--	0.117	0.050
Cystine 1	g	0.029	--	--	0.064	0.028
Phenylalanine 1	g	0.211	--	--	0.464	0.200
Tyrosine 1	g	0.219	--	--	0.482	0.208
Valine 1	g	0.181	--	--	0.398	0.172
Arginine 1	g	0.489	--	--	1.076	0.465
Histidine 1	g	0.049	--	--	0.108	0.047
Alanine 1	g	0.222	--	--	0.488	0.211
Aspartic acid 1	g	0.436	--	--	0.959	0.414
Glutamic acid 1	g	0.516	--	--	1.135	0.490
Glycine 1	g	0.225	--	--	0.495	0.214
Proline 1	g	0.201	--	--	0.442	0.191
Serine 1	g	0.173	--	--	0.381	0.164
Other
Alcohol, ethyl	g	0.0	--	--	0.0	0.0
Caffeine	mg	0	--	--	0	0
Theobromine	mg	0	--	--	0	0