How many vitamins in Spinach souffle
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
The essential vitamins present in Spinach souffle are: Vitamin K (126.5 µg), Vitamin B-9 (73 mg) and Vitamin C (7.3 mg).
Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells.
2,891 IU of Vitamin A can be found on every 100 grams of Spinach souffle, the 96% of the total daily recommended Vitamin A intake.
B12 was initially discovered as a treatment for pernicious anemia. It plays a big role to maintain the body’s central nervous system and helps in the formation of red blood cells.
0.4 micrograms of Vitamin B12 can be found on every 100 grams of Spinach souffle, the 7% of the total daily recommended Vitamin B12 intake.
Vitamin C plays a big role in the area of cardiovascular health and has numerous functions in the human body like collagen production, carnitine and catecholamines.Also helps in the development and maintenance of blood vessels, cartilage, and scar tissue.
100 grams of Spinach souffle contains 7.3 milligrams of Vitamin C, that’s the 12% of the daily recommended value for an adult.
Vitamin D, often referred to as the "sunshine vitamin", has several important functions: reducing your chance of developing heart disease or multiple sclerosis. Also reduce your likelihood of developing the flu.
0.8 micrograms of Vitamin D can be found on every 100 grams of Spinach souffle, the 8% of the total daily recommended Vitamin D intake.
Vitamin E is a vitamin that dissolves in fat. It is used for preventing Alzheimer's disease, cancer, skin disorders, sunburns, peptic ulcers, cystic fibrosis, asthma, allergies, heart attacks, cataracts, respiratory infections, impotence, infertility, and chronic fatigue syndrome (CFS).
100 grams of Spinach souffle contains 0.93 milligrams of Vitamin E, that’s the 6% of the daily recommended value for an adult.
The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included.
100 grams of Spinach souffle contains 126.5 micrograms of Vitamin K, that’s the 158% of the daily recommended value for an adult.
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 Spinach souffle contains 0.08 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.
Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system.
100 grams of Spinach souffle contains 0.26 milligrams of Vitamin B-2, that’s the 15% of the daily recommended value for an adult.
Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels.
100 grams of Spinach souffle contains 0.47 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.
Vitamin B5 is an important Stress Reducer and Heart Health regulator. It also builds Stamina -reducing body fatigue and weariness- and acts as a synthesizer of many important components required by the human body.
In 100 grams of Spinach souffle, you can find 0.43 milligrams of Vitamin B5. It provides the 4% of the daily recommended value for the average adult.
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 Spinach souffle contains 73 micrograms of Vitamin B-9, that’s the 18% of the daily recommended value for an adult.
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Minerals in Spinach souffle
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
Sodium (566 mg), Potassium (231 mg) and Calcium (165 mg) are some of the minerals present in Spinach souffle.
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Spinach souffle contains 165 milligrams of calcium, that’s the 17% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
1.19 milligrams of iron can be found on every 100 grams of Spinach souffle, the 7% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Spinach souffle contains 231 milligrams of potassium, that’s the 5% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
30 milligrams of magnesium can be found on every 100 grams of Spinach souffle, the 8% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Spinach souffle, you can find 139 milligrams of phosphorus. It provides the 14% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
566 milligrams of sodium can be found on every 100 grams of Spinach souffle, the 38% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Spinach souffle, you can find 0.85 milligrams of zinc. It provides the 6% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Spinach souffle contains 0.05 milligrams of copper, that’s the 3% of the daily recommended value for a person.
Fluorine deficiency is a disorder which may cause increased dental caries and possibly osteoporosis due to a lack of fluorine in the diet.
In 100 grams of Spinach souffle, you can find 4.7 micrograms of fluorine. It provides the 0.13% of the daily recommended value for the average adult.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Spinach souffle, you can find 0.26 milligrams of manganese. It provides the 13% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
11.1 micrograms of selenium can be found on every 100 grams of Spinach souffle, the 16% of the total daily recommended selenium intake.
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Calories in Spinach souffle
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Spinach souffle you have 172 calories, the 9% of your total daily needs.
Younger people generally need more calories than older people. There are various gender and age groups to calculate the average Calories intake per day.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of Spinach souffle have 12.95 gr of total fat, the 20% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
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
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
In 100 grams of Spinach souffle you can find the 30% of your total daily needs (6.09 grams of saturated fat).
Monounsaturated fatty acids
3.02 g
Polyunsaturated fatty acids
0.61 g
Data Facts Table of Spinach souffle
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
172 kcal |
9 % |
| Total fat |
12.95 g |
20 % |
| Carbohydrates |
5.9 gr |
2 % |
| Cholesterol |
118 mg |
39 % |
| Sodium |
566 mg |
38 % |
| Water |
70.73 mg |
70.7 % |
| Protein |
7.89 g |
16 % |
| VITAMINS |
| Vitamin A |
2,891 IU |
96 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
0.4 mg |
7 % |
| Vitamin C |
7.3 mg |
12 % |
| Vitamin D |
0.8 mg |
8 % |
| Vitamin E |
0.93 mg |
6 % |
| Vitamin K |
126.5 mg |
158 % |
| Vitamin B-1 |
0.08 µg |
5 % |
| Vitamin B-2 |
0.26 mg |
15 % |
| Vitamin B-3 |
0.47 mg |
2 % |
| Vitamin B-5 |
0.43 mg |
4 % |
| Vitamin B-9 |
73 mg |
18 % |
| MINERALS |
| Calcium |
165 mg |
17 % |
| Iron |
1.19 mg |
7 % |
| Potassium |
231 mg |
5 % |
| Phosphorus |
139 mg |
14 % |
| Sodium |
566 mg |
38 % |
| Zinc |
0.85 mg |
6 % |
| Copper |
0.05 mg |
3 % |
| Fluorine |
4.7 µg |
0.13 % |
| Manganese |
0.26 mg |
13 % |
| Selenium |
11.1 µg |
16 % |