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Super Foods that Heal - SPINACH PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006

SPINACH


Benefits of Spinach

Super Foods that Heal - SPINACHWe grew up with Popeye and the effect spinach had on him. Now science is bearing out the benefits of this nutrient dense vegetable. Spinach is one of the healthiest foods we can include in our daily diet.

Spinach provides an excellent source of both Vitamin A and folacin, and a source of fiber, sulfur, potassium and Vitamin C.

Spinach also contains beta-carotene, iron, Vitamin B6, calcium, magnesium and is a source of thiamin.

One cup (180 g) of cooked spinach contains an amazing 147% of the Recommended Daily Intake

That single serving contains 47 calories and 28% of the Recommended Daily Intake of vitamin C;

Benefits of Spinach: The carotenoids and the antioxidant Vitamins of C and E found in spinach are believed to reduce the risk of cancer, heart disease, stroke and cataracts.

Potassium and calcium found in spinach can help regulate your blood pressure.

Spinach also provides folic acid, known to reduce the risk of neural of neural tube defect.

Caution: Due to the high levels of oxalic acid found in spinach, people who have gout, kidney or bladder stones should avoid this food, as it may irritate these conditions.


Spinach

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 6.90;Calories from fat 0.4

% daily value*
 Total Fat 0.4
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.05 g
   Monounsaturated fat 0.00 g
Cholesterol 0.00 mg
Sodium 23.70 mg
Potassium 167.40 mg
Total Carbohydrate 1.09 g
Net Carbohydrate 0.43 g
   Dietary fiber 0.66 g
   Sugars 0.13 g
Protien 0.86 g
Vitamin A 2813.10            Vitamin C 8.43 mg
Calcium 29.70 mg             Iron 0.81 mg
Actual values are used in this label instead of % of DRV
Total Protien 38.82% 
Total Carbohydrate 49.27% 
Total Fat 11.91% 
 

Serves 1.0    •   
6.90 Calories per serving.    •    PCF Ratio: 39-49-12
Protein  per serving: 0.86 g g    •    Carbohydrate per serving: 1.09 g g    •

   Fat per serving: 0.12 g g

Ingredients:
1 cup - SPINACH, RAW

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  6.90

Food Energy (kj) 28.87 kj

  

Protein (g) 0.86 g

Calories from Protein 2.68

 % Calories from Protein 38.82

Carbohydrates (g) 1.09 g

Calories from Carbohydrates  3.40

 % Calories from Carbohydrates 49.27

Est. Net Carbs (g) 0.43 g

Starch (g)* 0.00 g

 Sugars (g) 0.13 g

Glucose (g)* 0.03 g

Fructose (g)* 0.05 g

 Galactose (g)* 0.03 g

Sucrose (g)* 0.02 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 0.66 g

   

    

Total Fat (g) 0.12 g

Calories from Fat 0.82

 % Calories from Fat 11.91

Saturated Fat (g) 0.02 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.00 g

Polyunsaturated Fat (g) 0.05 g

 Omega-3 (g) 0.04 g

Omega-6 (g) 0.01 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 0.52 g

 Water (g) 27.42 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          2813.10

Vit-B1 Thiamine (mg)            0.02 mg

Vit-B2 Riboflavin (mg)                 0.06 mg

Vit-B3 Niacin (mg)                  0.22 mg

Vit-B5 Pantothenic Acid (mg)    0.02 mg

Vit-B6 Pyridoxine (mg)           0.06 mg

Total Folate (mcg)                        58.20 mcg

Folate, Food (mcg)                  58.20 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          58.20 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         8.43 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.61 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.05 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  144.87 mcg

Minerals

Calcium (mg)          29.70 mg

Magnesium (mg) 23.70 mg

 Phosphorus (mg) 14.70 mg

Potassium (mg)     167.40 mg

Sodium (mg)         23.70 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.04 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.81 mg

 Manganese (mg)   0.27 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.30 mcg

 Zinc (mg)                 0.16 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 2.70 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 140.70 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 1687.80 mcg

 Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  3659.40 mcg

Amino Acids

Histidine (g)*0.02 g

Isoleucine (g)*0.04 g

 Leucine (g)*0.07 g

Lysine (g)*0.05 g

Methionine (g)*0.02 g

 Phenylalanine (g)*0.04 g

Threonine (g)*0.04 g

Tryptophan (g)*0.01 g

 Valine (g)*0.05 g

Alanine (g)*0.04 g

Arginine (g)*0.05 g

 Aspartic acid (g)*0.07 g

Cystine (g)*0.01 g

Glutamic acid (g)*0.10 g

 Glycine (g)*0.04 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.03 g

 Serine (g)*0.03 g

Tyrosine (g)*0.03 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.02 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.00 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.01 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.04 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.
Last Updated ( Thursday, 15 February 2007 )
 
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