Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Canned Spinach with Liquids and Salt

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	1.8% 1.3g	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	15.7% 5.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	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	8.93% 35.7μg	57.5% 230μg	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	12% 10.7mg	59.5% 53.6mg	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	19.6% 2.94mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	51% 0.46mg	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	31.8% 2.54mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	13.6% 95mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Spinach with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Canned Spinach with Liquids and Salt:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Vitamin A, 2 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach with Liquids and Salt.
• While 14 oz of Canned Spinach Solids and Liquids with Salt contain 3.5 times more Vitamin B2, 6.4 times more Vitamin B9, 5 times more Vitamin C, 2.2 times more Vitamin E and 38.9 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Canned Spinach with Liquids and Salt:

• 14 oz of Canned Spinach Solids and Liquids with Salt contain 3.3 times more Calcium, 2.5 times more Iron, 7 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt contain similar levels of Copper, Manganese and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.9 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach with Liquids and Salt.
• While 14 oz of Canned Spinach Solids and Liquids with Salt contain 11.1 times more Omega 3 and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.