Comparing Nutrients in 100 calories Spinach VS Cooked Frozen Carrots

Weight per 100 calories

• Spinach: 435g
• Cooked Frozen Carrots: 270g

Boiled and Drained Frozen Carrots have 1.6 times more energy per unit of mass than Raw Spinach, which is low in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Spinach or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	4.6% 0.78g	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	16% 21g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	15.2% 11g	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	1.04% 0.76g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 9.3g	g per day for Men 19-50 years
Fiber	25% 9.57g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	227% 2039μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	17.5% 0.23mg	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	7.43% 29.7μg	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	136% 122mg	6.9% 6.2mg	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	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	43% 430mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	24.6% 0.22mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	19.6% 0.45mg	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% 83.8mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 397g	6.6% 244g	3700g per day for Men 19-50 years

Spinach VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spinach or Cooked Frozen Carrots?

Lets compare vitamin content per 100 calories of Spinach vs Cooked Frozen Carrots:

• 100 calories of Spinach have 4.2 times more Vitamin B1, 8.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6, 28.4 times more Vitamin B9, 19.7 times more Vitamin C, 3.2 times more Vitamin E and 57.1 times more Vitamin K than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 1.7 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cooked Frozen Carrots provide similar amounts of Vitamin A per 100 calories.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spinach vs Cooked Frozen Carrots:

• 100 calories of Spinach have 4.6 times more Calcium, 2.6 times more Copper, 8.2 times more Iron, 11.6 times more Magnesium, 8.6 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Potassium, 2.7 times more Selenium, 2.2 times more Sodium, 2.4 times more Zinc and 1.6 times more Water than Cooked Frozen Carrots.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spinach have 5 times more Omega 3 and 7.9 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 6.9 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Raw Spinach.
• Both Spinach and Cooked Frozen Carrots offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Spinach provide inadequate amounts of Omega 6