vitaminreviews

Spinach, raw

USDA FDC ID: 169228.0

Nutrient Breakdown

% Daily Value based on NIH RDA for adults 19–50

Potassium

per 100g

229mg

♂ Male7%
♀ Female9%

Phosphorus

per 100g

24mg

♂ Male3%
♀ Female3%

Folate (B9)

per 100g

22mcg

♂ Male5%
♀ Female5%

Magnesium

per 100g

14mg

♂ Male3%
♀ Female4%

Calcium

per 100g

9mg

♂ Male1%
♀ Female1%

Choline

per 100g

6.9mg

♂ Male1%
♀ Female2%

Vitamin K

per 100g

3.5mcg

♂ Male3%
♀ Female4%

Vitamin C

per 100g

2.2mg

♂ Male2%
♀ Female3%

Vitamin A

per 100g

1mcg

♂ Male0%
♀ Female0%

Niacin (B3)

per 100g

0.65mg

♂ Male4%
♀ Female5%

Selenium

per 100g

0.3mcg

♂ Male1%
♀ Female1%

Vitamin E

per 100g

0.3mg

♂ Male2%
♀ Female2%

Pantothenic Acid (B5)

per 100g

0.28mg

♂ Male6%
♀ Female6%

Iron

per 100g

0.23mg

♂ Male3%
♀ Female1%

Manganese

per 100g

0.23mg

♂ Male10%
♀ Female13%

Zinc

per 100g

0.16mg

♂ Male1%
♀ Female2%

Copper

per 100g

0.08mg

♂ Male9%
♀ Female9%

Vitamin B6

per 100g

0.08mg

♂ Male6%
♀ Female6%

Thiamin (B1)

per 100g

0.04mg

♂ Male3%
♀ Female4%

Riboflavin (B2)

per 100g

0.04mg

♂ Male3%
♀ Female4%

Percent Daily Values are based on NIH Recommended Dietary Allowances (RDA) for adults aged 19–50. Individual needs may vary based on age, health conditions, and other factors.

Rich In

PO

Potassium

229 mg

PH

Phosphorus

24 mg

FO

Folate (B9)

22 mcg

MA

Magnesium

14 mg

CA

Calcium

9 mg

CH

Choline

6.9 mg

VI

Vitamin K

3.5 mcg

VI

Vitamin C

2.2 mg