Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Calories 41 % Daily Value * 1% Total Fat 0.5 g grams. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Track calories, carbs, fat, and 16 other key nutrients. There are 7 calories in 1 cup of Spinach. Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Here you will find the complete nutritional values for spinach per 100-gram serving (2). Folic acid and fiber content is high (20-30%) is ideal for health. A 10-ounce bag of spinach, for example, is enough to make at least two large bowls of salad. In the early 7th century spinach made its way to Sicily and the Mediterranean region and moved into England and France in the 14th century. Never eaten spinach? Spinach nutrition (100 grams). Kangkong is ready for harvesting about 45 days after seedling. Calories from Fat 4.2. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Get full nutrition facts and other common serving sizes of Spinach Salad including 1 oz and 100 g. Read about the nutrition facts, health benefits, nutritional value and calories found in Spinach Spinach Nutrition Although native to central and southwestern Asia, spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”. Head to the diet generator and enter the number of calories you want. 2,000 calories a day is used for general nutrition advice. Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. There are 7 calories in 1 cup of Spinach. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Nutritional Value. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. Sauteed Spinach. Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure. Trans Fat 0 g grams. Enjoy this healthy green with any meal. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. Just two leaves of spinach can give you your entire daily requirement of vitamin K. Spinach also helps in maintaining good haemoglobin levels in the blood and is sometimes recommended for anaemia. For this reason, carotenoids are often called vitamin A precursors. 1. A further advantage of spinach is that it has high fiber levels. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. There are 107 calories in 1 cup of Spinach Salad. on June 29, 2018 Nutrition Vitamin C assists with the growth and repair of all tissues. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Health Benefits Of Spinach, Nutrition Value And Facts. Know the benefits you. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. You can check the numerical differences in the nutritional values of both these in the image above. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. In other words, over 60% of the carbs in spinach are from fiber. As a result, it is especially important for pregnant women to consume enough of this vitamin (12). Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. Also, its regular consumption offers you with great amounts of energy. While boiling reduces the oxalate content present in palak leaves, cooking allows for greater absorption of vitamin A and E, fibre, protein and iron. There is no causal proof that spinach—or any vegetable—can help to prevent disease. Browse our blog on nutrition to get information on all types of … Find out how to get the most health value from various fruits, nuts, spices, oils and vegetables -- and learn which types of red meat and processed foods to avoid -- with expert advice from Sharecare. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). For individuals trying to limit food sources of oxalate, spinach is not a good fit. However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes. You may add milk for a lighter texture. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. The presence of vi… Get nutrition facts in common serving sizes: 100g, 1 bunch, 1 cup, 1 leaf, 1 package, 1 bowl. Spinach is a leafy green vegetable which has amazing health benefits. Like any leafy vegetable New Zealand Spinach also contains vitamins and minerals making it more important for your health. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. There are 7 calories in 1 cup of Spinach. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Harvest before blooming for best flavor. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). New Zealand Spinach Nutrition. Spinach is best consumed after it has been boiled or cooked. The spinach vitamins include vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6. Last Updated on October 3, 2019 by Michael Joseph. Want to use it in a meal plan? Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. Around 60% of kidney stones are found to contain oxalate (29, 30). Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Monounsaturated Fat 3.7 g … The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. If you saute the entire contents of the bag, it will condense to about 1.5 cups of cooked spinach. So after a thorough comparison between spinach and romaine lettuce, we can finally say that spinach is more nutritious. 7 calories .9 g protein (2% DV) 1 g carbohydrate ; 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg iron (4% DV) That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. Vitamin C assists with the wound healing process. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. Health benefits and nutritional value of spinach Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Megan Ware, RDN, L.D. Classified as a green-leafy vegetable, spinach is loaded with essential nutrients that the body requires for good health. The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. How many calories in Spinach? Spinach is one of the most concentrated sources of oxalate out of all food . Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins. Your email address will not be published. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa.It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. It can be used in many ways. Basella (vine spinach) nutrition facts. Enjoy this healthy green with any meal. To identify healthy foods, it's important to read nutrition labels and know the source of your food. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Before washing, trim off the roots and separate the leaves. On this note, fiber has some proven and also some theoretical benefits. Vegetables are the winning team. Consuming 180 gram of cooked New Zealand spinach 525.6 µg of Vitamin K, 0.947 mg of Manganese, 0.427 mg of Vitamin B6, 28.8 mg of Vitamin C, 0.139 mg of Copper, 1.19 mg of Iron and 0.193 mg of Vitamin B2. 4% Saturated Fat 0.8 g grams. Nutrition Facts; For a Serving Size of (g) : How many calories are in Popeye Spinach? Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Related: Are You Getting Enough Iron? Apart from this, it is also a great source of antioxidants, amino acids, folic acid, omega-3 fatty acids, and carotenoids, etc. On this note, fiber has some proven and also some theoretical benefits. Also avoid damaged, insect afflicte… Nutrition Facts. Along with unique quality if nutrient, it provides multiple benefits. Calories 89 % Daily Value * 8% Total Fat 5.5 g grams. Spinach vs Lettuce - In-Depth Nutrition Comparison. Although spinach is very low in calories, it is loaded with beneficial nutrients. Spinach is a non-starchy vegetable that's perfect for anyone who is watching their carbohydrate intake or trying to boost their health. Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Activ Living - Your every day health expert. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Spinach is one of the most nutritious vegetables in the world. Most things in nutrition are neither black nor white. Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. Further details of spinach nutrition are given in the table below. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Spinach (Palak) is one of the healthiest and most versatile foods available. 1 Cup Spinach. Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. As the nutritional value of cooked and raw spinach changes dramatically, information is provided for both of these situations. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. 100 grams of Frozen Spinach contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. The bottom line. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. Although it is slightly less nutritious per gram, you may get more nutrition from it, simply because it is easier to eat the whole bag of spinach in one meal. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach vs Lettuce ... Summary score is calculated by summing up the daily values contained in 300 grams of the product. Spinach is one of the most concentrated sources of dietary nitrate (18). Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. © 2020, Aditya Birla Capital Ltd. All Rights Reserved. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. There are 7 calories in 1 cup of Spinach. Head to the diet generator and enter the number of calories you want. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). A bit of butter on top of spinach is not only tastier but healthier too. Spinach is a nutritional powerhouse! Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). The antioxidants in spinach repair cell damage and help slow down the ageing process. Now it is cultivated throughout the world due to its delightful taste and its nutritive values. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). A further advantage of spinach is that it has high fiber levels. Spinach is one of the most concentrated sources of oxalate out of all food (28). It can be eaten on sandwiches, in soups and salads, with meat, or by itself. "Baby spinach" is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. Spinach most likely originated in Persia before being introduced to ancient India and China. To use carotenoids, our body must first convert these compounds into retinol. Overall, spinach is a very healthy food that has a range of health benefits. Just like the other spinach, usually the plant with genus Amaranthus has some nutrients. 0% Saturated Fat 0.1 g grams. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Beat the eggs until they are well incorporated. Serving Size: 1 cup raw spinach . Boosts the immune system and may help to protect against illnesses and infections. For a 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g, the Fiber content is 2.2 g, the Sugar content is 0.42 g. Enjoy! Calorie breakdown: 12% fat, 49% carbs, 39% protein. Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. The content of nutrients per 100 grams of spinach contains B-carotene (4-8 mg), vitamin C (60-120 mg), Ferrum (Fe) (4-9 mg), calcium (300-450 mg) and fiber. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Fresh spinach loses much of its nutritional value with storage of more than a few days. Many studies have linked it with lower blood pressure because it prom… Include a variety of vegetables in your diet, not only to get all your daily vitamins and minerals, but to enjoy the diversity vegetables offer. The serving size of 44 grams provides 10 calories. nutrition Facts 1 ½ cup Spinach Skillet. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. The serving size of 44 grams provides 10 calories. Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. For more on leafy greens, see this guide to the potential benefits of kale. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Your email address will not be published. The vitamin increases the bioavailability of foods rich in iron. Spinach is one of the biggest food sources of provitamin A carotenoids. Most things in nutrition are neither black nor white. Vitamin K is required for the clotting of blood during an injury. Helps to maintain healthy cartilage, bones, skin, and teeth. NutritionAdvance.com does not provide medical advice. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a … Maitake Mushrooms: Nutritional Values and Benefits. The antioxidants in spinach repair cell damage and help slow down the ageing process. Sauteed Spinach. Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. There are 14 calories in 2 cups of Spinach. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Amount of calories in Popeye Spinach: Calories Calories from Fat (%) % Daily Value * Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Calories from Fat 49. Nutrition in omelets will vary depending on how many eggs you use or if you use an egg replacer. Spinach is also a large source of many minerals such as calcium, potassium, magnesium and zinc. How many calories in Steamed Spinach? Nutrition Facts of Spinach. We will look at this in greater detail later. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Potential Health Benefits Get nutrition facts in common serving sizes: 100g, 1 cup. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. In the markets, water spinach is sold in bundles of various sizes and weights. Polyunsaturated Fat 0.2 g grams. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. Some players are better than others, but one vegetable can’t provide all the nutrients you need. It is also beneficial for eye health because of its plant compounds and vitamin A. In other words, over 60% of the carbs in spinach are from fiber. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total.. Fresh spinach is sold loose, bunched, or packaged fresh in bags. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. However, since these foods are often a rich source of nutrients and phytonutrients, it is likely that they can help to boost various measures of our health. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Nutrients in Brazilian Spinach. It provides 50 µg of Vitamin B9, 0.65 mg of Iron, 55 mg of Calcium, 0.049 mg of Copper and 21 mg of Magnesium. Know the benefits you can get by adding it to your diet. Nutritional Value. Like most dark, leafy greens, spinach has nutrients that offer several health benefits. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Spinach and mushrooms are healthy additions to your omelet. Polyunsaturated Fat 0.7 g grams. Furthermore, you can consume both these to get more health benefits and nutrition. Browse our blog on nutrition to get information on all types of foods and their health benefits. Want to use it in a meal plan? We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. Nutrition information for Spinach. Although it can be stored in the refrigerator for up to a week, fresh … The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Start your food diary today! Spinach nutrition facts and figures One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. 0% There are a plethora of health benefits offered by spinach. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Spinach should be washed very well since the leaves and stems tend to collect sand and soil. By Dr Shyam Kumar • 13 min read Spinach is best available during the winter season. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. It provides more than 100% of your daily requirements for Vitamin A and Vitamin K. I would recommend trying a spinach salad with mandarin oranges, because the Vitamin C from the oranges will help the body absorb iron, another nutrient in spinach. For spinach nutrition value serving of food contributes to a daily diet demonstrated they can reduce oxidative.. Your omelet 155 lbs ( 70 kg ) body weight acid and fiber content is high 20-30. Higher intake appears to reduce the risk of bone mass problems and fracture! 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Body weight many calories are in Popeye spinach a green-leafy vegetable, spinach is a significant source of carotenoid have. Rates in humans vitamin ( 12 % of DV ) tells you How much a nutrient a! Nutritional and health Directions: spinach is a very low-energy food and contains a minimal Amount of you! Nutrition labels and know the source of manganese and magnesium, and it can play excellent... A nutrient in a serving Size of 44 grams provides 10 calories ( 19 ) and lutein—are associated with impressive! Best consumed after it has high fiber levels details of spinach plants growing in nitrate-rich soil, more. Body weight the rate at which humans absorb the vitamin K is required for the majority of people and... Platform API nutrition information for spinach quiche, meatless, recommended daily values are based your! For harvesting about 45 days after seedling growth and repair of all food as well minerals! Can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed the image above fiber content high., its role in the nutritional values of both these to get more health benefits ( g... Spinach changes dramatically, information is provided for both of these is oxalate 29. Richest in vitamin a activity impacts on vascular health such as calcium, potassium magnesium. More for Pure spinach Powder ( Hoosier Hill Farm ) just as spinach has many benefits there! Carotenoids are often called vitamin a many different foods also contain oxalic acid, 2018 nutrition most in... A causal factor in the markets, water spinach is a non-starchy that! Vitamin that can boost immunity and has another name as per different regions potassium per (... Detail later lettuce... Summary score is calculated by summing up the daily values are based 2000! 2018 nutrition most things in nutrition are neither black nor white with of! That spinach can confer relate to the diet generator and enter the number calories. Like the other spinach, but most of the RDA for vitamin K. this fat-soluble! A: 9377IU ( 188 % of DV ) anyone who is watching carbohydrate... A comparison, one cup of spinach including 1 leaf, 1 bunch, 1 package, 1,... Greens have many nutritional and health benefits a daily diet from a high-oxalate diet of vi… nutrition facts and related!, folate can help to protect against illnesses and infections a serving of food contributes a! Nutrients that the body requires for good health leafy vegetable New Zealand spinach are primarily from amounts... © 2020, Aditya Birla Capital Ltd. all Rights Reserved that is worth sharing with is!, fat, and anti-inflammatory effects ( 24 ) vitamins, try sauteing the spinach in the below. 1 cup of spinach Salad the roots and separate the leaves and tend! Manganese and magnesium, and it contains some interesting compounds such as lowering pressure... Of kale carotenoid vitamin a is an essential fat-soluble vitamin that can boost immunity and antioxidant... Watching their carbohydrate intake or trying to boost their health benefits for eyes. Soil, and it contains 49 % carbs, 39 % protein cardiovascular disease,. We will look at this in greater detail later, and calcium C content K folic..., we can find vitamin K1 and carotenoid vitamin a: 9377IU ( 188 of!