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healnut.com: Nutritional comparative between Flours and Spinach
spanish version
flours.png
rye

Rye flour, dark

spinach.png

Spinach, raw

TOTAL
SCORE
women9.3
man4.9
TOTAL
SCORE
women26.8
man17.8

Macronutrients Macronutrients profile [gr./100 gr.]

16
11
2
24
2
45

3
91
2
3

FIBRE
DRI
women8.8
man5.8
FIBRE
DRI
women95.2
man62.6

Energy Energy [kcal / 100gr.]

Rye flour, dark
325
Spinach, raw

23

ENERGY
SCORE
women1
man0.9
31
ENERGY
SCORE
women14.1
man12.5
31

Essential amino acids Essential Aminoacid profile (mg/100gr.)

857
 
 
 
223
 
 
 
646
 
 
 
129
 
 
 
498
 
 
 
161
 
 
 
490
 
 
 
122
 
 
 
353
 
 
 
147
 
 
 
338
 
 
 
174
 
 
 
199
 
 
 
53
 
 
 
180
 
 
 
39
 
 
 
PROTEIN
SCORE
women6.2
man5.1
100
PROTEIN
SCORE
women34.6
man28.4
41.7

Carbohydrates Sugars profile [gr/100gr.]

2
 
 
 
70u
 
 
 
230u
 
 
 
150u
 
 
 
220u
 
 
 
110u
 
 
 
0
 
 
 
100u
 
 
 
70u
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
SUGARS
SCORE
0
SUGARS
SCORE
0

lipids Main lipids profile [gr/100gr.]

0
 
 
 
0
 
 
 
0 [0%]
 
 
0
[0%]
 
 
0 [0%]
 
 
0
[0%]
 
 
EFA
SCORE
0
EFA
SCORE
0

Minerals Mineral & oligoelements profile [mg/100gr]

717 [15%]
 
 
558
[12%]
 
 
499 [40%]
 
 
49
[4%]
 
 
160 [32%]
 
 
79
[16%]
 
 
37 [2%]
 
 
99
[7%]
 
 
2 [0%]
 
 
79
[4%]
 
 
6.1 [121%]
 
 
897u
[18%]
 
 
5 [20%]
 
 
530u
[2%]
 
 
5 [17%]
 
 
2.7
[9%]
 
 
560u [14%]
 
 
130u
[3%]
 
 
18u [24%]
 
 
1u
[1%]
 
 
MINERAL
SCORE
7.6
MINERAL
SCORE
26.4

VitaminsVitamins profile [mg/100gr.]

30 [6%]
 
 
19
[4%]
 
 
0 [0%]
 
 
28
[19%]
 
 
4.3 [31%]
 
 
724u
[5%]
 
 
2.7 [5%]
 
 
2.03
[4%]
 
 
1.5 [29%]
 
 
65u
[1%]
 
 
6u [5%]
 
 
483u
[402%]
 
 
443u [18%]
 
 
195u
[8%]
 
 
316u [29%]
 
 
78u
[7%]
 
 
251u [23%]
 
 
189u
[17%]
 
 
33u [8%]
 
 
194u
[49%]
 
 
33u [8%]
 
 
194u
[49%]
 
 
33u [8%]
 
 
194u
[49%]
 
 
0 [0%]
 
 
0
[0%]
 
 
0 [0%]
 
 
0
[0%]
 
 
0 [0%]
 
 
0
[0%]
 
 
0 [0%]
 
 
0
[0%]
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
VITAMIN
SCORE
19.4
VITAMIN
SCORE
10.6

Phytochemicals Phytochemicals profile [mg/100gr.]

n/a
 
 
 
103
 
 
 
210u
 
 
 
12
 
 
 
n/a
 
 
 
9
 
 
 
7u
 
 
 
5.6
 
 
 
n/a
 
 
 
180u
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
0
 
 
 
n/a
 
 
 
0
 
 
 
n/a
 
 
 
0