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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]
“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 ...
Nutrient content of 10 major staple foods per 100 g dry weight [1] Staple Maize (corn) Rice, white Wheat Potatoes Cassava Soybeans, green Sweet potatoes Yams Sorghum Plantain RDA; Water content (%) 10 12 13 79: 60 68 77 70 9 65 Raw grams per 100 g dry weight 111: 114: 115: 476: 250: 313: 435: 333: 110: 286: Nutrient; Energy (kJ) 1698: 1736 ...
Dietary fiber is defined to be plant components that are not broken down by human digestive enzymes. [1] In the late 20th century, only lignin and some polysaccharides were known to satisfy this definition, but in the early 21st century, resistant starch and oligosaccharides were included as dietary fiber components.
When consumed after boiling, New Zealand spinach is 95% water, 2% carbohydrates, 1% protein, and contains negligible fat, while supplying only 12 calories (table). In a reference amount of 100 g (3.5 oz), the spinach is particularly rich in vitamin K , providing 243% of the Daily Value (DV).
Heat dressing in Dutch oven or large deep skillet on medium-high heat. Add chicken; cook 3 min., stirring occasionally. Stir in broth; bring to boil.
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.
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]