New Zealand spinach Nutrition Facts


100 grams of New Zealand spinach contain 2.5 grams of carbohydrates, 1.5 grams of fiber, 1.5 grams of protein, 130 milligrams of sodium, and 94 grams of water

New Zealand spinach have 0 milligrams of Cholesterol and 0.2 grams of fat.

100 grams of New Zealand spinach contain 14 calories, the 1% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin A (4,400 IU), Vitamin K (337.0 µg) or Vitamin C (30.0 mg).

Nutrients in New Zealand spinach

Energy

14 kcal

We need an average of 2,000 calories per day. 100 grams of New Zealand spinach have 14 calories, the 1% of your total daily calorie needs.

Carbohydrates

2.5 gr

100 grams of New Zealand spinach contain the 1% of your total daily needs: 2.5 grams of carbohydrates.

Sugars

0.29 mg

100 grams of New Zealand spinach contain 0.29 grams of sugars.

Dietary fiber

1.5 g

100 grams of New Zealand spinach contain 1.5 grams of dietary fiber, the 6% of your total daily needs.

Sodium

130 mg

100 grams of New Zealand spinach contain the 9% of your total daily needs: 130 milligrams of Sodium.

Water

94 g

100 grams of New Zealand spinach contain 94.0% of water, 94 grams.

Protein

1.5 g

100 grams of New Zealand spinach contain the 3% of your total daily needs: 1.5 grams of protein.
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How many vitamins in New Zealand spinach

People with low levels of vitamin in diet can suffer deficiency diseases. Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.

Vitamin A (4,400 IU), Vitamin K (337.0 µg) and Vitamin C (30.0 mg) are some of the vitamins present in New Zealand spinach.

Vitamin A

4,400 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of New Zealand spinach, you can find 4,400 IU of Vitamin A. It provides the 147% of the daily recommended value for the average adult.

Vitamin C

30.0 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 30.0 milligrams of Vitamin C can be found on every 100 grams of New Zealand spinach, the 50% of the total daily recommended Vitamin C intake.

Vitamin E

1.42 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 1.42 milligrams of Vitamin E can be found on every 100 grams of New Zealand spinach, the 9% of the total daily recommended Vitamin E intake.

Vitamin K

337.0 µg

Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones. In 100 grams of New Zealand spinach, you can find 337.0 micrograms of Vitamin K. It provides the 421% of the daily recommended value for the average adult.

Vitamin B-1

0.04 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of New Zealand spinach contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.

Vitamin B-2

0.13 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.13 milligrams of Vitamin B2 can be found on every 100 grams of New Zealand spinach, the 8% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

0.5 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 0.5 milligrams of Vitamin B3 can be found on every 100 grams of New Zealand spinach, the 3% of the total daily recommended Vitamin B3 intake.

Vitamin B-5

0.31 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.31 milligrams of Vitamin B5 can be found on every 100 grams of New Zealand spinach, the 3% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

15 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of New Zealand spinach contains 15 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
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Minerals in New Zealand spinach

There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Some of the minerals found in New Zealand spinach are: Potassium (130 mg), Sodium (130 mg) and Calcium (58 mg).


Calcium

58 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 58 milligrams of calcium can be found on every 100 grams of New Zealand spinach, the 6% of the total daily recommended calcium intake.

Iron

0.8 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of New Zealand spinach, you can find 0.8 milligrams of iron. It provides the 4% of the daily recommended value for the average adult.

Potassium

130 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of New Zealand spinach, you can find 130 milligrams of potassium. It provides the 3% of the daily recommended value for the average adult.

Magnesium

39 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of New Zealand spinach contains 39 milligrams of magnesium, that’s the 10% of the daily recommended value for one person.

Phosphorus

28 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of New Zealand spinach contains 28 milligrams of phosphorus, that’s the 3% of the daily recommended value for one person.

Sodium

130 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of New Zealand spinach, you can find 130 milligrams of sodium. It provides the 9% of the daily recommended value for the average adult.

Zinc

0.38 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.38 milligrams of zinc can be found on every 100 grams of New Zealand spinach, the 3% of the total daily recommended zinc intake.

Copper

0.09 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of New Zealand spinach, you can find 0.09 milligrams of copper. It provides the 5% of the daily recommended value for the average adult.

Manganese

0.63 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of New Zealand spinach contains 0.63 milligrams of manganese, that’s the 32% of the daily recommended value for an adult.

Selenium

0.7 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of New Zealand spinach contains 0.7 micrograms of selenium, that’s the 1% of the daily recommended value for an adult.
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Calories in New Zealand spinach

We need an average of 2,000 calories per day to maintain body functions. 100 grams of New Zealand spinach have 14 calories, the 1% of your total daily calorie needs.

Calories

14 Kcal

There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.

Fats and Cholesterol

Total Fat

0.2 g

100 grams of New Zealand spinach contain the 0% of your total daily needs: 0.2 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).

Saturated Fat

0.03 g

100 grams of New Zealand spinach contain 0.03 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.005 g

Polyunsaturated fatty acids

0.08 g

Data Facts Table of New Zealand spinach

  per 100gr Daily value
NUTRIENTS
Energy 14 kcal 1 %
Total fat 0.2 g 0 %
Carbohydrates 2.5 gr 1 %
Cholesterol 0 mg 0 %
Sodium 130 mg 9 %
Water 94 mg 94.0 %
Protein 1.5 g 3 %
VITAMINS
Vitamin A   4,400 IU 147 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C   30.0 mg 50 %
Vitamin D - -
Vitamin E 1.42 mg 9 %
Vitamin K   337.0 mg 421 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.13 mg 8 %
Vitamin B-3 0.5 mg 3 %
Vitamin B-5 0.31 mg 3 %
Vitamin B-9 15 mg 4 %
MINERALS
Calcium 58 mg 6 %
Iron 0.8 mg 4 %
Potassium 130 mg 3 %
Phosphorus 28 mg 3 %
Sodium 130 mg 9 %
Zinc 0.38 mg 3 %
Copper 0.09 mg 5 %
Fluorine - -
Manganese 0.63 mg 32 %
Selenium 0.7 µg 1 %