Spinach

ByОлена Коновалова
SPINACH
     Spinach is an excellent dietary source of vitamin K (essential for normal blood coagulation) and the carotenoid lutein (crucial for maintaining ocular health; for further details, see Cucumber), but it is characterized by a high concentration of oxalic acid (regarding its toxicity: for further details, see Rhubarb).
     Spinach greens are notable for their content of vitamin K (phylloquinone) (467.9% of the daily value per 100 g), lutein and its isomer zeaxanthin (203.3% respectively), vitamin C (ascorbic acid) (74.4%), beta-carotene (73.7%), folic acid (56.3%), alpha-tocopherol (21.1%), vitamin B6 (pyridoxine) (12.5%), vitamin B2 (riboflavin) (12.3%), and betaine (10.3%).
    The predominant mineral elements include: silicon (170.7%), manganese (93.8%), boron (53.0%), iron (32.3%), thallium (25.0%), cobalt (22.0%), chromium (20.9%), vanadium (19.8%), rubidium (18.7%), potassium (17.9%), calcium (12.4%), iodine (12.2%), molybdenum (10.4%), and zinc (10.2%).
    Spinach is characterized by a relatively high content of omega-3 polyunsaturated fatty acids (linolenic acid) (29.4% of the daily value per 100 g).
    Spinach greens contain phytosterols (16.4% of the daily value per 100 g), primarily composed of beta-sitosterol (13.0% respectively).
    The polysaccharide profile is dominated by pectin (22.0%) and dietary fiber (8.8%). Spinach greens contain sucrose (up to 0.16 g per 100 g) and a negligible amount of starch (0.1 g per 100 g).
     The total concentration of purine bases in 100 g of spinach constitutes 18.3% of the daily value.

The oxalic acid content is extremely high: 570.0 mg per 100 g, which represents 142.5% of the maximum allowable daily intake level (for further details, see Rhubarb).

     It should also be considered that spinach greens are capable of accumulating the toxic ultramicroelement thallium.
Caloric value per 100 g: 23 kcal
Water content per 100 g: 91.40 g
Ash content per 100 g: 1.72 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS 
Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual*
Vitamin B1 (thiamine) 0.050-0.141 mg 5.6% 5
Vitamin B2 (riboflavin) 0.186-0.304 mg 12.3% 10
Vitamin B5 (pantothenic acid) 0.030-0.070 mg 1.0% 0
Vitamin B6 (pyridoxine) 0.184-0.314 mg 12.5% 10
Vitamin B9 (folic acid) 150.0-300.0 mcg 56.3% 60
Vitamin В12 (cyanocobalamin) 0.0 mcg 0.0% 0
Vitamin C (ascorbic acid) 18.1-86.0 mg 74.4% 70
Vitamin E (alpha-tocopherol) 1.57-4.75 mg 21.1% 20
Beta-tocopherol 0.0 mg 0.0% 0
Gamma-tocopherol 0.18 mg 1.2% 0
Delta-tocopherol 0.0 mg 0.0% 0
Vitamin D (ergocalciferol) 0.0 mcg 0.0% 0
Vitamin PP (nicotinic acid) 0.540-0.830 mg 3.4% 5
Vitamin K (phylloquinone) 482.9-640.0 mcg 467.9% 10010010010070
Biotin 1.2-2.2 mcg 3.4% 5
Beta-carotene 1610.0-5756.0 mcg 73.7% 70
Alpha-carotene 0.0 mcg 0.0% 0
Lutein + zeaxanthin 12198.0 mcg 203.3% 1001005
Beta-cryptoxanthin 35.0 mcg 0.6% 0
Lycopene 0.0 mcg 0.0% 0
Choline 19.3 mg 3.9% 5
Betaine trimethylglycine 102.6 mg 10.3% 10
Methylmethioninesulfonium (vitamin U) 5.2 mg 2.6% 5

* A full pitcher represents 100% of the daily value; an empty one represents 0-1%.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Potassium 307.0-590.0 mg 17.9% 20
Calcium 53.9-218.0 mg 12.4% 10
Silicon 51.2 mg 170.7% 10070
Magnesium 17.6-32.8 mg 6.3% 5
Sodium 8.1-101.0 mg 4.2% 5
Sulfur 9.1-17.2 mg 1.3% 0
Phosphorus 29.4-51.1 mg 5.0% 5
Chlorine 43.5 mg 1.9% 5

Microelements and Ultramicroelements

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Aluminum 104.0 mcg 0.3% 0
Boron 37.1 mcg 53.0% 50
Vanadium 7.9 mcg 19.8% 20
Iron 3.7-6.0 mg 32.3% 30
Iodine 15.9-20.8 mcg 12.2% 10
Cobalt 1.6-2.8 mcg 22.0% 20
Lithium 0.7 mcg 0.7% 0
Manganese 350.0-3400.0 mcg 93.8% 90
Copper 59.0-87.0 mcg 7.3% 10
Molybdenum 5.2-9.3 mcg 10.4% 10
Nickel 1.4-12.2 mcg 4.5% 5
Rubidium 18.7 mcg 18.7% 20
Selenium 0.10 mcg 0.2% 0
Strontium 67.0 mcg 8.4% 10
Thallium 0.5 mcg 25.0% 30
Fluorine 44.6-85.2 mcg 1.6% 0
Chromium 2.8-18.1 mcg 20.9% 20
Zinc 440.0-2000.0 mcg 10.2% 10

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Total protein content 2.86 g 3.6% 5
Essential amino acids content 0.797-1.115 g 4.4% 5
Non-essential amino acids content 1.131-1.380 g 2.2% 5

 

Essential Amino Acids

 

Name of Amino Acid Content, g per 100 g of product % of Daily Value
Numerical Visual
Valine 0.120-0.161 5.6% 5
Histidine 0.046-0.064 2.6% 5
Isoleucine 0.084-0.147 5.8% 5
Leucine 0.150-0.223 4.1% 5
Lysine 0.120-0.174 3.6% 5
Methionine 0.026-0.053 2.2% 5
Threonine 0.092-0.122 4.5% 5
Tryptophan 0.039-0.042 4.1% 5
Phenylalanine 0.120-0.129 4.2% 5

 

Non-essential Amino Acids

 

Name of Amino Acid Content, g per 100 g of product % of Daily Value
Numerical Visual
Alanine 0.110-0.142 1.9% 5
Arginine 0.140-0.162 2.5% 5
Aspartic acid 0.230-0.240 1.9% 5
Glycine 0.110-0.134 3.5% 5
Glutamic acid 0.290-0.343 2.1% 5
Proline 0.084-0.112 2.2% 5
Serine 0.100-0.104 1.2% 0
Tyrosine 0.063-0.108 2.9% 5
Cystine 0.004-0.035 1.1% 0



LIPIDS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Total lipid content 0.39 g 0.4% 0
Unsaturated fatty acid content 0.389 g 0.9% 0
Omega-3 unsaturated fatty acid content 0.294 g 29.4% 30
Omega-6 unsaturated fatty acid content 0.062 g 0.6% 0
Saturated fatty acid content 0.051-0.076 g 0.3% 0

 

Unsaturated Fatty Acids

 

Name of Acid Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.012 g
Oleic C 18:1 (omega-9) 0.021 g
Linoleic C 18:2 (omega-6) 0.062 g
Linolenic C 18:3 (omega-3) 0.294 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.0 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Name of Acid Content, g per 100 g of product
Capric C 10:0 0.0 g
Lauric C 12:0 0.0 g
Myristic C 14:0 0.000-0.010 g
Palmitic C 16:0 0.049-0.062 g
Stearic C 18:0 0.002-0.004 g
Arachidic C 20:0 0.0 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Total phytosterols 9.0 mg 16.4% 20
Campesterol 0.9 mg 1.6% 0
Beta-sitosterol 5.2 mg 13.0% 10
Stigmasterol 1.1 mg 3.1% 5
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Total carbohydrate content 3.63 g 1.0% 0
Mono- and disaccharides 1.9 g 3.8% 5
Glucose 0.11 g 1.1% 0
Fructose 0.09-0.15 g 0.3% 0
Galactose 0.1 g 14.3% 20
Sucrose 0.07-0.16 g – –
Lactose 0.0 g 0.0% 0
Starch 0.1 g –  –
Maltose 0.0 g – –
Dietary fiber 2.2 g 8.8% 10
Pectin 1.1 g 22.0% 20
PURINE BASES
Name Content, mass fraction per 100 g of product % of Daily Value
Numerical Visual
Total purine content 23.0 mg 18.3% 20
OXALIC ACID
Name Content, mass fraction per 100 g of product % of maximum daily intake
Numerical Visual
Oxalic acid content 570.0 mg 142.5% 10040

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