Sauteed Spinach and Carrots
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 26.36 g | 10% |
| Net Carbohydrates | 15.21 g | 6% |
| Sugars | 7.32 g | 21% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 11.15 g | 40% |
| Protein | 11.32 g | 23% |
| Total Fat | 15.2 g | 19% |
| Saturated Fat | 2.14 g | 11% |
| Monounsaturated Fat | 9.87 g | - |
| Polyunsaturated Fat | 2.13 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 2613.25 mcg | 290% |
| Vitamin C | 104.61 mg | 116% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1516.91 mg | 66% |
| Potassium | 2319.01 mg | 49% |
| Calcium | 390.9 mg | 30% |
| Magnesium | 285.67 mg | 68% |
| Iron | 9.78 mg | 54% |
| Zinc | 2.19 mg | 20% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
290%
Vitamin C
116%
Vitamin D
0%
Vitamin E
64%
Vitamin K
1,389%
Vitamin B1
26%
Vitamin B2
58%
Vitamin B3
23%
Vitamin B5
12%
Vitamin B6
55%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
30%
Iron
54%
Magnesium
68%
Phosphorus
18%
Potassium
49%
Sodium
66%
Zinc
20%
Copper
60%
Manganese
148%
Selenium
8%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 258 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
38 min
Jogging
33 min
Cycling
34 min
Walking
1 h 1 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sauteed spinach and carrots offer a beneficial combination of vitamins and antioxidants, with carrots notably supporting eye health due to compounds like beta-carotene (which the body converts to vitamin A), and spinach providing lutein for eye health.
1. Low-Fiber Diet: Medlineplus Medical Encyclopedia
Source: MedlinePlus
Summary: Sauteed spinach and carrots belong to the cooked mixed vegetables category, which are generally recommended as part of a low-fiber diet that includes well-cooked or canned vegetables without seeds and skin.
Read More: https://medlineplus.gov/ency/patientinstructions/000200.htm
2. Carrots 101: Nutrition Facts and Health Benefits
Source: Healthline, 2019
Summary: Carrots are rich in beta-carotene, fiber, potassium, and antioxidants, contributing to improved immune function, reduced risk of heart disease, and better eye health.
Read More: https://www.healthline.com/nutrition/foods/carrots
3. Spinach: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Spinach is a hardy leafy green vegetable available in flat-leaf and savoy types, including baby spinach, and is packed with vitamins and minerals such as potassium, lutein, vitamin K, vitamin A, iron, folate, and some protein.
Read More: https://www.webmd.com/diet/health-benefits-spinach
4. New Carrots Offer Colorful Surprises--and Health Benefits : Usda Ars
Source: USDA ARS, 2004
Summary: Yellow carrots, rich in xanthophylls, are linked to good eye health, with their lutein found to be as bioavailable as from a lutein supplement.
5. Low-Residue Diet: Foods, Menus, and More
Source: WebMD
Summary: Well-cooked spinach and carrots are permissible foods on a low-residue diet, which is often recommended for individuals with inflammatory bowel diseases or as preparation for procedures like a colonoscopy.
Read More: https://www.webmd.com/ibd-crohns-disease/crohns-disease/low-residue-diet-foods
