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Spinach

Spinach

Description

Spinach, a dark green, loose leaf herbaceous of the goosefoot family, Spinacia oleracea. This vegetable is particularly rich in vitamin A, iron, calcium, magnesium, potassium, manganese, vitamin C and folic acid. In addition, it contains moderate amounts of vitamin B-6, riboflavin and vitamin K.

Available throughout the year.

Note: Spinach should have fresh, crisp, clean leaves with solid green coloring. Plants should be well-developed and stocky.

The German Commission E status of spinach leaf, as an herb, is "null" or neutral i.e. while it is not approved, there is no documented risk. There may also be some concern over the claims made by manufacturers i.e. they are unproven.

References:

Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.

Caloric Content

1 2
Calories: 14 21
Protein: 1.82.67 gm
Carbohydrates: 2.43.38 gm
Fiber: .3 .79 gm
Total fats: .2 .23 gm
Saturated fats:.032.038 gm
Unsaturated fats:.088.103 gm
Cholesterol: 0 0 mg



1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams

3 4
Calories: 25 27
Protein:3.012.98 gm
Carbohydrates:3.645.08 gm
Fiber: -1.04 gm
Total fats: .54 .20 gm
Saturated fats:.087.031 gm
Unsaturated fats:.239.088 gm
Cholesterol: 0 0 mg



3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams

Vitamin Content

1 2 3
Vitamin A:4460 7371 9390 IU
Thiamine: .06 .086 .017 mg
Vitamin B-2: .11 .212 .148 mg
Vitamin B-6: .14 .218 .107 mg
Vitamin B-12: 0 0 0 mcg
Biotin: 3.5 - - mcg
Niacin: .3 .441 .415 mg
Pantothenic Acid: .15 .131 .050 mg
Folic acid: .106131.2104.6 mcg
Vitamin C: 28 8.9 15.3 mg
Vitamin E: 1.25 - - IU



1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams

4USRDA
Vitamin A: 73955000 IU
Thiamine: .057 1.7 mg
Vitamin B-2: .160 1.7 mg
Vitamin B-6: .139 2.0 mg
Vitamin B-12: 0 6 mcg
Biotin: - 300 mcg
Niacin: .398 20 mg
Pantothenic Acid: .079 10 mg
Folic acid:102.1 400 mcg
Vitamin C: 11.6 60 mg
Vitamin E: - 30 IU



4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams

Mineral Content

1 2 3
Calcium: 51 122 135 mg
Copper: .32.157.193 mg
Iron: 1.73.212.46 mg
Magnesium: 44 79 81 mg
Manganese: .42.842.639 mg
Phosphorus: 28 50 47 mg
Potassium:259 419 370 mg
Selenium: - - - mcg
Sodium: 39 63 29 mg
Zinc: .5 .69 .49 mg



1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3. Canned, Drained - 1/2 cup, 107 grams

4 USRDA
Calcium: 1391000 mg
Copper:.134 2 mg
Iron:1.44 18 mg
Magnesium: 65 400 mg
Manganese:.895 n/a mg
Phosphorus: 461000 mg
Potassium: 283 n/a mg
Selenium: - n/a mcg
Sodium: 82 n/a mg
Zinc: .66 15 mg



4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams

Amino Acid Content

1 2
Tryptophan:.022.036 gm
Threonine:.068.114 gm
Isoleucine:.082.137 gm
Leucine: .124.208 gm
Lysine:.098.164 gm
Methionine:.030.050 gm
Cysteine:.020.032 gm
Phenylalanine:.072.121 gm
Tyrosine: .060.102 gm
Valine:.090.151 gm
Arginine:.090.151 gm
Histidine:.036.059 gm
Alanine:.080.132 gm
Aspartic acid:.134.225 gm
Glutamic acid:.192.321 gm
Glycine: .076.126 gm
Proline:.062.104 gm
Serine:.058.096 gm



1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams

3 4
Tryptophan:.041.040 gm
Threonine:.128.127 gm
Isoleucine:.154.152 gm
Leucine: .234.232 gm
Lysine:.184 .182 gm
Methionine:.056.055 gm
Cysteine:.036.036 gm
Phenylalanine:.136.135 gm
Tyrosine: .113.113 gm
Valine:.169.168 gm
Arginine:.170.169 gm
Histidine:.066.066 gm
Alanine:.149.147 gm
Aspartic acid:.253.251 gm
Glutamic acid:.362.358 gm
Glycine: .141.140 gm
Proline:.118.117 gm
Serine:.109.108 gm



3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.

 


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