Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 12 kCal | 1684 kCal | 0.7% | 5.8% | 14033 g |
| Proteins | 1.3 g | 76 g | 1.7% | 14.2% | 5846 g |
| Fats | 0.17 g | 56 g | 0.3% | 2.5% | 32941 g |
| Carbohydrates | 0.73 g | 219 g | 0.3% | 2.5% | 30000 g |
| Alimentary fiber | 1.4 g | 20 g | 7% | 58.3% | 1429 g |
| Water | 94.8 g | 2273 g | 4.2% | 35% | 2398 g |
| Ash | 1.6 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 16.7% | 5000 g |
| Vitamin B2, riboflavin | 0.107 mg | 1.8 mg | 5.9% | 49.2% | 1682 g |
| Vitamin B5, pantothenic | 0.256 mg | 5 mg | 5.1% | 42.5% | 1953 g |
| Vitamin B6, pyridoxine | 0.237 mg | 2 mg | 11.9% | 99.2% | 844 g |
| Vitamin B9, folate | 8 μg | 400 μg | 2% | 16.7% | 5000 g |
| Vitamin C, ascorbic | 16 mg | 90 mg | 17.8% | 148.3% | 563 g |
| Vitamin E, alpha tocopherol, TE | 1.23 mg | 15 mg | 8.2% | 68.3% | 1220 g |
| Vitamin K, phylloquinone | 292 μg | 120 μg | 243.3% | 2027.5% | 41 g |
| Vitamin PP, NE | 0.39 mg | 20 mg | 2% | 16.7% | 5128 g |
| Macronutrients | |||||
| Potassium, K | 102 mg | 2500 mg | 4.1% | 34.2% | 2451 g |
| Calcium, Ca | 48 mg | 1000 mg | 4.8% | 40% | 2083 g |
| Magnesium, Mg | 32 mg | 400 mg | 8% | 66.7% | 1250 g |
| Sodium, Na | 343 mg | 1300 mg | 26.4% | 220% | 379 g |
| Sulfur, S | 13 mg | 1000 mg | 1.3% | 10.8% | 7692 g |
| Phosphorus, P | 22 mg | 800 mg | 2.8% | 23.3% | 3636 g |
| Trace Elements | |||||
| Iron, Fe | 0.66 mg | 18 mg | 3.7% | 30.8% | 2727 g |
| Manganese, Mn | 0.526 mg | 2 mg | 26.3% | 219.2% | 380 g |
| Copper, Cu | 77 μg | 1000 μg | 7.7% | 64.2% | 1299 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 13.3% | 6111 g |
| Zinc, Zn | 0.31 mg | 12 mg | 2.6% | 21.7% | 3871 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.25 g | max 100 г | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.027 g | max 18.7 г | |||
| 14: 0 Myristic | 0.004 g | ~ | |||
| 16: 0 Palmitic | 0.02 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.005 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.002 g | ~ | |||
| Polyunsaturated fatty acids | 0.071 g | from 11.2 to 20.6 | 0.6% | 5% | |
| 18: 2 Linoleic | 0.011 g | ~ | |||
| 18: 3 Linolenic | 0.056 g | ~ | |||
| Omega-3 fatty acids | 0.056 g | from 0.9 to 3.7 | 6.2% | 51.7% | |
| Omega-6 fatty acids | 0.011 g | from 4.7 to 16.8 | 0.2% | 1.7% |
The energy value is 12 kcal.
- cup, chopped = 180 g (21.6 kCal)
New Zealand spinach, boiled, with salt rich in vitamins and minerals such as: vitamin B6 – 11,9%, vitamin C – 17,8%, vitamin K – 243,3%, manganese – 26,3%
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 12 kcal, chemical composition, nutritional value, vitamins, minerals, how is New Zealand spinach useful, boiled, with salt, calories, nutrients, useful properties New Zealand spinach, boiled, with salt