Comparing Nutrients in 100 calories Canned Spinach with Liquids VS Canned Carrots with Salt

Weight per 100 calories

• Canned Spinach with Liquids: 526g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 1.3 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is very low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Spinach with Liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	17% 22g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	13.7% 9.9g	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	30.5% 11.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	20% 11g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	236% 2126μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34.5% 0.45mg	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	76.3% 305μg	9% 36μg	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	79% 71mg	12% 11mg	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	56% 8.42mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1670% 2004μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	43.7% 437mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	46.2% 0.42mg	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	104% 8.3mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	78.3% 1.8mg	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	24% 168mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	13.3% 491g	10% 372g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 8.5 times more Vitamin B9, 6.6 times more Vitamin C, 2.8 times more Vitamin E and 51.1 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Drained Canned Carrots with Salt have similar amounts of Vitamin A and Vitamin B6 per 100 kcal.
• Both Canned Spinach Solids and Liquids as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach with Liquids vs Canned Carrots with Salt:

• Canned Spinach Solids and Liquids have 4.4 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 9.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Sodium than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach Solids and Liquids have 2.6 times more Fat, 14.6 times more Omega 3, 1.9 times more Fiber and 4.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Omega 6, 1.4 times more Carbohydrate and 5.7 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Drained Canned Carrots with Salt have similar amounts of Energy per 100 kcal.
• Both Canned Spinach Solids and Liquids as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.