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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Spinach, canned, drained solids
» Vegetables and Vegetable Products

Nutrient Amount per 214.0g Proximates Water 196.41 g Energy 49 kcal Energy 205 kj Protein » 6.01 g Essential amino acids Tryptophan 0.081 g Threonine 0.257 g Isoleucine 0.308 g Leucine 0.469 g Lysine 0.368 g Methionine 0.111 g Phenylalanine 0.272 g Valine 0.338 g Histidine 0.133 g Non-essential amino acids Cystine 0.073 g Tyrosine 0.227 g Arginine 0.340 g Alanine 0.297 g Aspartic acid 0.505 g Glutamic acid 0.723 g Glycine 0.282 g Proline 0.235 g Serine 0.218 g Total lipid (fat) » 1.07 g Fatty acids, total saturated » 0.173 g 14:0, Tetradecanoic, Myristic 0.026 g 16:0, Hexadecanoic, Palmitic 0.137 g 18:0, Octadecanoic, Stearic 0.011 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 0.028 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.013 g 18:1 undifferentiated, Octadecenoic, Oleic 0.013 g Fatty acids, total polyunsaturated » 0.452 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.071 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.381 g Ash 3.23 g Total carbohydrate » 7.28 g Fiber, total dietary 5.1 g Digestable carbohydrates » Sugars, total 0.86 g Minerals Calcium, Ca 272 mg Iron, Fe 4.92 mg Magnesium, Mg 163 mg Phosphorus, P 94 mg Potassium, K 740 mg Sodium, Na 58 mg Zinc, Zn 0.98 mg Copper, Cu 0.385 mg Manganese, Mn 1.278 mg Selenium, Se 3.0 mcg Vitamins Vitamin C, total ascorbic acid 30.6 mg Vitamin B1 (Thiamin) 0.034 mg Vitamin B2 (Riboflavin) 0.295 mg Niacin 0.830 mg Pantothenic acid 0.101 mg Vitamin B-6 0.214 mg Folate, total 210 mcg Folate, food 210 mcg Folate, DFE 210 mcg Choline, total 39.4 mg Betaine 1154.7 mg Vitamin A, IU 20974 IU Vitamin A, RAE 1049 mcg Vitamin E (alpha-tocopherol) 4.15 mg Vitamin K (phylloquinone) 987.8 mcg Other Carotene, beta 12585 mcg Lutein + zeaxanthin 22631 mcg

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