Calorie content Spinach, chopped greens, frozen, boiled, no salt. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value34 kCal1684 kCal2%5.9%4953 g
Proteins4.01 g76 g5.3%15.6%1895 g
Fats0.87 g56 g1.6%4.7%6437 g
Carbohydrates1.1 g219 g0.5%1.5%19909 g
Alimentary fiber3.7 g20 g18.5%54.4%541 g
Water88.94 g2273 g3.9%11.5%2556 g
Ash1.39 g~
Vitamins
Vitamin A, RE603 μg900 μg67%197.1%149 g
beta Carotene7.237 mg5 mg144.7%425.6%69 g
Lutein + Zeaxanthin15690 μg~
Vitamin B1, thiamine0.078 mg1.5 mg5.2%15.3%1923 g
Vitamin B2, riboflavin0.176 mg1.8 mg9.8%28.8%1023 g
Vitamin B4, choline24.8 mg500 mg5%14.7%2016 g
Vitamin B5, pantothenic0.075 mg5 mg1.5%4.4%6667 g
Vitamin B6, pyridoxine0.136 mg2 mg6.8%20%1471 g
Vitamin B9, folate121 μg400 μg30.3%89.1%331 g
Vitamin C, ascorbic2.2 mg90 mg2.4%7.1%4091 g
Vitamin E, alpha tocopherol, TE3.54 mg15 mg23.6%69.4%424 g
beta Tocopherol0.01 mg~
gamma Tocopherol0.17 mg~
Vitamin K, phylloquinone540.7 μg120 μg450.6%1325.3%22 g
Vitamin PP, NE0.439 mg20 mg2.2%6.5%4556 g
Betaine112 mg~
Macronutrients
Potassium, K302 mg2500 mg12.1%35.6%828 g
Calcium, Ca153 mg1000 mg15.3%45%654 g
Magnesium, Mg82 mg400 mg20.5%60.3%488 g
Sodium, Na97 mg1300 mg7.5%22.1%1340 g
Sulfur, S40.1 mg1000 mg4%11.8%2494 g
Phosphorus, P50 mg800 mg6.3%18.5%1600 g
Trace Elements
Iron, Fe1.96 mg18 mg10.9%32.1%918 g
Manganese, Mn0.717 mg2 mg35.9%105.6%279 g
Copper, Cu161 μg1000 μg16.1%47.4%621 g
Selenium, Se5.5 μg55 μg10%29.4%1000 g
Zinc, Zn0.49 mg12 mg4.1%12.1%2449 g
Digestible carbohydrates
Mono- and disaccharides (sugars)0.51 gmax 100 г
Glucose (dextrose)0.2 g~
sucrose0.21 g~
fructose0.09 g~
Essential Amino Acids
Arginine *0.489 g~
valine0.181 g~
Histidine *0.049 g~
Isoleucine0.128 g~
leucine0.205 g~
lysine0.256 g~
methionine0.053 g~
threonine0.22 g~
tryptophan0.101 g~
phenylalanine0.211 g~
Replaceable amino acids
alanine0.222 g~
Aspartic acid0.436 g~
glycine0.225 g~
Glutamic acid0.516 g~
Proline0.201 g~
serine0.173 g~
tyrosine0.219 g~
Cysteine0.029 g~
Saturated fatty acids
Saturated fatty acids0.157 gmax 18.7 г
16: 0 Palmitic0.157 g~
Polyunsaturated fatty acids0.371 gfrom 11.2 to 20.63.3%9.7%
18: 3 Linolenic0.371 g~
Omega-3 fatty acids0.371 gfrom 0.9 to 3.741.2%121.2%
 

The energy value is 34 kcal.

  • 0,5 cup = 95 g (32.3 kCal)
  • package (10 oz) yields = 220 g (74.8 kCal)
Spinach, chopped greens, frozen, boiled, no salt rich in vitamins and minerals such as: vitamin A – 67%, beta-carotene – 144,7%, vitamin B9 – 30,3%, vitamin E – 23,6%, vitamin K – 450,6%, potassium – 12,1 , 15,3%, calcium – 20,5%, magnesium – 35,9%, manganese – 16,1%, copper – XNUMX%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • 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.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • 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.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 34 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful for Spinach, chopped greens, frozen, boiled, no salt, calories, nutrients, useful properties Spinach, chopped greens, frozen, boiled, no salt

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