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“Typically, a balanced portion size, such as one to two cups of fresh spinach or half a cup of cooked spinach per day, can provide substantial health benefits without significant risk,” she ...
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
Dietary fibre from fruits, vegetables and grain foods. Insoluble dietary fibre is not absorbed in the human digestive tract but is important in maintaining the bulk of a bowel movement to avoid constipation. [5] Soluble fibre can be metabolized by bacteria residing in the large intestine.
1 cup chopped pineapple. Daily Totals: 1,525 calories, 55g fat, 106g protein, 155g carbohydrate, 34g fiber, 1,095mg sodium. Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening ...
Current recommendations from the United States National Academy of Medicine (NAM) (formerly Institute of Medicine) of the National Academy of Sciences state that for Adequate Intake, adult men ages 19–50 consume 38 grams of dietary fiber per day, men 51 and older 30 grams, women ages 19–50 to consume 25 grams per day, women 51 and older 21 ...
Spinach, as an example of a leaf vegetable, is low in calories and fat per calorie, and high in dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K. [1] The vitamin K content of leaf vegetables is particularly high since these are photosynthetic tissues, and phylloquinone is involved in photosynthesis. [2]
The foodstuffs listed for comparison show the essential amino acid content per unit of the total protein of the food, 100g of spinach, for example, only contains 2.9g of protein (6% Daily Value), and of that protein 1.36% is tryptophan. [2] [7] (note that the examples have not been corrected for digestibility)
Spinach is a moderate source (10–19% of DV) of the B vitamins, riboflavin and vitamin B 6, vitamin E, potassium, iron, magnesium, and dietary fiber (table). Although spinach contains moderate amounts of iron and calcium, it also contains oxalates , which may inhibit absorption of calcium and iron in the stomach and small intestine.