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

Weight per 100 calories

• Spinach: 435g
• Canned Carrots with Liquids and Salt: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	14.8% 10.7g	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	0.9% 0.65g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	25% 9.57g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	227% 2039μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	8.7% 34.8μg	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	136% 122mg	9.66% 8.7mg	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	59% 8.83mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	43% 430mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	49.8% 0.45mg	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	147% 11.8mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	85% 1.96mg	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	30.4% 213mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11% 404g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.1 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 24.3 times more Vitamin B9, 14.1 times more Vitamin C, 2.8 times more Vitamin E and 49.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin A and 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Spinach has 3.2 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 2.5 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Spinach has 2.8 times more Fat, 17.3 times more Omega 3, 1.2 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Omega 6, 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Spinach.
• Both Raw Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Raw Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.