96

New Zealand Spinach

New Zealand Spinach, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 2.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.5 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to New Zealand cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing New Zealand Spinach, Raw has been given a composite ranking of 96, and on a regular basis.

Calorie Breakdown

 Calories from Protein34%
 Calories from Fat10%
 Calories from Carbs56%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4400.1 IU88%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent220 mcg
Vitamin C30 mg50%Top 10%Very High
Thiamin0.04 mg2.7%Bottom 30%Low
Riboflavin0.13 mg7.6%Mid 40%Average
Niacin0.5 mg2.5%Bottom 30%Low
Vitamin B60.3 mg15.2%Mid 40%Average
Folate15 mcg3.7%Top 30%High
Food Folate15 mcg
Folic Acid0 mcg
Dietary Folate Equivalents15 mcg
Vitamin B120 mcg
Pantothenic Acid0.31 mg3.1%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium58 mg5.8%Mid 40%Average
Iron0.8 mg4.4%Mid 40%Average
Magnesium39 mg9.8%Top 30%High
Phosphorus28 mg2.8%Bottom 30%Low
Potassium130 mg3.7%Bottom 30%Low
Sodium130 mg5.4%Mid 40%Average
Zinc0.38 mg2.5%Bottom 30%Low
Copper0.09 mg4.6%Mid 40%Average
Manganese0.64 mg32%Top 30%High
Selenium0.7 mcg1%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate2.5 g0.8%Bottom 30%Low
Dietary Fiber0 g
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.5 g3%Bottom 30%Low

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.2 g0.31%Bottom 30%Low
Saturated Fat0.03 g0.16%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids66 mg
Total Omega 6 Fatty Acids13 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water94 g
Ash1.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 14 Calories from Fat 2

% Daily Value *

Total Fat 0.2 g 0.31%

Saturated Fat 0.03 g 0.16%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 130 mg 5.4%

Total Carbohydrates 2.5 g 0.8%

Dietary Fiber 0 g

Sugars 0 g

Protein 1.5 g 3%

Vitamin A 88% Vitamin C 50%

Calcium 5.8% Iron 4.4%

*Based on a 2000 Calorie diet

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