Recipe for Mashed Potatoes and Spinach. Calorie, chemical composition and nutritional value.

Ingredients Mashed potatoes and spinach

spinach 500.0 (gram)
potatoes 500.0 (gram)
animal fat 4.0 (table spoon)
soda 0.7 (teaspoon)
water 0.5 (grain glass)
Method of preparation

Sort and wash the spinach leaves, add a little water and fat and simmer. Grind the mass in a mixer or rub through a sieve, add a mass of boiled potatoes, salt.

You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

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 value70.6 kCal1684 kCal4.2%5.9%2385 g
Proteins1.9 g76 g2.5%3.5%4000 g
Fats4.8 g56 g8.6%12.2%1167 g
Carbohydrates5.2 g219 g2.4%3.4%4212 g
organic acids0.09 g~
Alimentary fiber1.1 g20 g5.5%7.8%1818 g
Water80.5 g2273 g3.5%5%2824 g
Ash1.2 g~
Vitamin A, RE1500 μg900 μg166.7%236.1%60 g
Retinol1.5 mg~
Vitamin B1, thiamine0.08 mg1.5 mg5.3%7.5%1875 g
Vitamin B2, riboflavin0.1 mg1.8 mg5.6%7.9%1800 g
Vitamin B5, pantothenic0.2 mg5 mg4%5.7%2500 g
Vitamin B6, pyridoxine0.1 mg2 mg5%7.1%2000 g
Vitamin B9, folate28.9 μg400 μg7.2%10.2%1384 g
Vitamin C, ascorbic13.4 mg90 mg14.9%21.1%672 g
Vitamin E, alpha tocopherol, TE0.9 mg15 mg6%8.5%1667 g
Vitamin H, biotin0.07 μg50 μg0.1%0.1%71429 g
Vitamin PP, NE0.9154 mg20 mg4.6%6.5%2185 g
niacin0.6 mg~
Potassium, K484.2 mg2500 mg19.4%27.5%516 g
Calcium, Ca42.4 mg1000 mg4.2%5.9%2358 g
Magnesium, Mg37.5 mg400 mg9.4%13.3%1067 g
Sodium, Na9.6 mg1300 mg0.7%1%13542 g
Sulfur, S10.6 mg1000 mg1.1%1.6%9434 g
Phosphorus, P51.6 mg800 mg6.5%9.2%1550 g
Chlorine, Cl19.1 mg2300 mg0.8%1.1%12042 g
Trace Elements
Aluminum, Al283.9 μg~
Bohr, B38 μg~
Vanadium, V49.2 μg~
Iron, Fe1.6 mg18 mg8.9%12.6%1125 g
Iodine, I1.7 μg150 μg1.1%1.6%8824 g
Cobalt, Co1.7 μg10 μg17%24.1%588 g
Lithium, Li25.4 μg~
Manganese, Mn0.0561 mg2 mg2.8%4%3565 g
Copper, Cu46.2 μg1000 μg4.6%6.5%2165 g
Molybdenum, Mo.2.6 μg70 μg3.7%5.2%2692 g
Nickel, Ni1.7 μg~
Rubidium, Rb165.1 μg~
Fluorine, F9.9 μg4000 μg0.2%0.3%40404 g
Chrome, Cr3.3 μg50 μg6.6%9.3%1515 g
Zinc, Zn0.1188 mg12 mg1%1.4%10101 g
Digestible carbohydrates
Starch and dextrins4.2 g~
Mono- and disaccharides (sugars)1 gmax 100 г

The energy value is 70,6 kcal.

Mashed potatoes and spinach rich in vitamins and minerals such as: vitamin A – 166,7%, vitamin C – 14,9%, potassium – 19,4%, cobalt – 17%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • 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.
  • 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.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Calorie content AND CHEMICAL COMPOSITION OF INGREDIENTS OF THE RECIPE Puree from potatoes and spinach PER 100 g
  • 23 kCal
  • 77 kCal
  • 899 kCal
  • 0 kCal
  • 0 kCal
Tags: How to cook, calorie content 70,6 kcal, chemical composition, nutritional value, what vitamins, minerals, how to prepare mashed potatoes and spinach, recipe, calories, nutrients

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