Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Boiled New Zealand Spinach

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Boiled New Zealand Spinach: 833g

Canned Carrots with Liquids and Salt have 1.9 times more energy per 100g than Boiled New Zealand Spinach. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	2.87% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.6% 7.83g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	296% 2665μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	16.7% 66.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.66% 8.7mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.17mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	13.5% 135mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	71.3% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	191% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11% 404g	21.4% 790g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Boiled New Zealand Spinach:

• Boiled and Drained New Zealand Spinach contains 3 times more Vitamin B1, 7.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 1.9 times more Vitamin B9, 15.3 times more Vitamin C, 3.2 times more Vitamin E and 57.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Boiled New Zealand Spinach:

• Boiled and Drained New Zealand Spinach contains 3 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Selenium, 2 times more Zinc and 2 times more Water than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained New Zealand Spinach have similar amounts of Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 2.7 times more Omega 6, 1.3 times more Carbohydrate and 5.1 times more Sugars than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 2.3 times more Fat, 13.4 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.