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Preview our dinner entrée from Day 5 of the WHFoods 7-Day Meal Plan.

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1-Minute Spinach

In-depth nutrient profile:

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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