Comparing Nutrients in 14 ounces Frozen Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	26% 19g	2.35% 1.7g	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	1.7% 1.23g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	313% 2818μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	74% 0.96mg	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	9.92% 39.7μg	145% 579μg	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	11% 9.92mg	43.2% 39mg	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	15% 2.26mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	14.3% 143mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	22% 1.75mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	161% 3.7mg	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	18.7% 131mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Spinach per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Boiled Spinach:

• 14 ounces of Frozen Carrots have 1.4 times more Vitamin A and 1.3 times more Vitamin B5 than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B6, 14.6 times more Vitamin B9, 3.9 times more Vitamin C, 3.6 times more Vitamin E and 28 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach provide similar amounts of Vitamin B3 per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Boiled Spinach:

• 14 oz of Boiled and Drained Spinach contain 3.8 times more Calcium, 2.4 times more Copper, 8.1 times more Iron, 7.3 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 2.1 times more Carbohydrate, 11.1 times more Sugars and 1.4 times more Fiber than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 5.4 times more Omega 3 and 3.8 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.