Preview our dinner entrée from Day 5 of the WHFoods 7-Day Meal Plan.
1-Minute Spinach (Note: "--" indicates data unavailable) |
||
amount | 1.00 serving | |
total weight | 237.84 g | |
BASIC MACRONUTRIENTS AND CALORIES | ||
---|---|---|
nutrient | amount | DRI/DV (%) |
Protein | 6.59 g | |
Carbohydrates | 8.95 g | |
Fat - Total | 7.89 g | |
Dietary Fiber | 5.03 g | 20 |
Calories | 115.03 | |
MACRONUTRIENT AND CALORIE DETAIL | ||
nutrient | amount | DRI/DV (%) |
Carbohydrate: | ||
Total Sugars | 1.04 g | |
Monosaccharides | 0.80 g | |
Disaccharides | 0.15 g | |
Soluble Fiber | 0.00 g | |
Insoluble Fiber | 0.01 g | |
Other Carbohydrates | 2.88 g | |
Fat: | ||
Monounsaturated Fat | 5.52 g | |
Polyunsaturated Fat | 0.88 g | |
Saturated Fat | 1.14 g | |
Trans Fat | 0.00 g | |
Calories from fat | 71.03 | |
Calories from saturated fat | 10.30 | |
Cholesterol | 0.00 mg | |
Water | 210.48 g | |
MICRONUTRIENTS | ||
nutrient | amount | DRI/DV (%) |
Vitamins | ||
Water-Soluble Vitamins | ||
B-Complex Vitamins | ||
Vitamin - B1 | 0.18 mg | 15 |
Vitamin - B2 | 0.43 mg | 33 |
Vitamin - B3 (Niacin Equivalents) | 3.15 mg | |
Vitamin B6 | 0.46 mg | 27 |
Vitamin B12 | 0.00 mcg | 0 |
Biotin | 0.23 mcg | 1 |
Choline | -- mg | -- |
Folate | 440.37 mcg | 110 |
Pantothenic Acid | 0.16 mg | 3 |
Vitamin C | 65.37 mg | 87 |
Fat-Soluble Vitamins | ||
Vitamin A (Retinoids and Carotenoids) | ||
Vitamin A International Units (IU) | 21267.52 IU | 709 |
Vitamin A mcg Retinol Activity Equivalents (RAE) | 2127.43 mcg (RAE) | |
Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
Carotenoid mcg Retinol Equivalents (RE) | 2127.43 mcg (RE) | -- |
Beta Carotene | 12759.84 mcg | |
Vitamin D | ||
Vitamin D International Units (IU) | 0.00 IU | 0 |
Vitamin D mcg | 0.00 mcg | |
Vitamin E | ||
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 4.61 mg (ATE) | 31 |
Vitamin E International Units (IU) | 6.87 IU | |
Vitamin E mg | 4.61 mg | |
Vitamin K | 1095.22 mcg | 1217 |
Minerals | ||
nutrient | amount | DRI/DV (%) |
Boron | -- mcg | |
Calcium | 227.42 mg | 23 |
Chloride | 222.26 mg | |
Chromium | -- mcg | -- |
Copper | 0.30 mg | 33 |
Fluoride | -- mg | -- |
Iodine | 4.54 mcg | 3 |
Iron | 6.17 mg | 34 |
Magnesium | 179.70 mg | 45 |
Manganese | 2.06 mg | 103 |
Molybdenum | 11.34 mcg | 25 |
Phosphorus | 113.58 mg | 16 |
Potassium | 1274.71 mg | 36 |
Selenium | 2.48 mcg | 5 |
Sodium | 179.45 mg | 12 |
Zinc | 1.22 mg | 11 |
INDIVIDUAL FATTY ACIDS | ||
nutrient | amount | DRI/DV (%) |
Omega-3 Fatty Acids | 0.31 g | 13 |
Omega-6 Fatty Acids | 0.06 g | |
Monounsaturated Fats | ||
14:1 Myristoleic | 0.00 g | |
15:1 Pentadecenoic | 0.00 g | |
16:1 Palmitoleic | 0.01 g | |
17:1 Heptadecenoic | 0.00 g | |
18:1 Oleic | 0.01 g | |
20:1 Eicosenoic | 0.00 g | |
22:1 Erucic | 0.00 g | |
24:1 Nervonic | 0.00 g | |
Polyunsaturated Fats | ||
18:2 Linoleic | 0.06 g | |
18:3 Linolenic | 0.31 g | |
18:4 Stearidonic | 0.00 g | |
20:3 Eicosatrienoic | 0.00 g | |
20:4 Arachidonic | 0.00 g | |
20:5 Eicosapentaenoic (EPA) | 0.00 g | |
22:5 Docosapentaenoic (DPA) | 0.00 g | |
22:6 Docosahexaenoic (DHA) | 0.00 g | |
Saturated Fatty Acids | ||
4:0 Butyric | 0.00 g | |
6:0 Caproic | 0.00 g | |
8:0 Caprylic | 0.00 g | |
10:0 Capric | 0.00 g | |
12:0 Lauric | 0.00 g | |
14:0 Myristic | 0.02 g | |
15:0 Pentadecanoic | 0.00 g | |
16:0 Palmitic | 0.11 g | |
17:0 Margaric | 0.00 g | |
18:0 Stearic | 0.01 g | |
20:0 Arachidic | 0.00 g | |
22:0 Behenate | 0.00 g | |
24:0 Lignoceric | 0.00 g | |
INDIVIDUAL AMINO ACIDS | ||
nutrient | amount | DRI/DV (%) |
Alanine | 0.32 g | |
Arginine | 0.38 g | |
Aspartate | 0.55 g | |
Cysteine | 0.08 g | 31 |
Glutamate | 0.79 g | |
Glycine | 0.31 g | |
Histidine | 0.15 g | 17 |
Isoleucine | 0.34 g | 27 |
Leucine | 0.51 g | 19 |
Lysine | 0.40 g | 16 |
Methionine | 0.12 g | 18 |
Phenylalanine | 0.30 g | 34 |
Proline | 0.26 g | |
Serine | 0.24 g | |
Threonine | 0.28 g | 29 |
Tryptophan | 0.09 g | 35 |
Tyrosine | 0.25 g | 34 |
Valine | 0.37 g | 22 |
OTHER COMPONENTS | ||
nutrient | amount | DRI/DV (%) |
Ash | 3.93 g | |
Organic Acids | 0.00 mg | |
Acetic Acid | 0.00 mg | |
Citric Acid | 0.00 mg | |
Lactic Acid | 0.00 mg | |
Malic Acid | 0.00 mg | |
Taurine | -- mg | |
Sugar Alcohols (Total) | 0.00 g | |
Glycerol | 0.00 g | |
Inositol | 0.00 g | |
Mannitol | 0.00 g | |
Sorbitol | 0.00 g | |
Xylitol | 0.00 g | |
Artificial Sweeteners (Total) | -- mg | |
Aspartame | -- mg | |
Saccharin | -- mg | |
Alcohol | 0.00 g | |
Caffeine | 0.00 mg |
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