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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 131mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 370g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.1 times more Vitamin A, 3.7 times more Vitamin B1, 3.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.8 times more Vitamin B2, 3.1 times more Vitamin B9, 2.3 times more Vitamin C, 2.4 times more Vitamin E and 28.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Carrots have 1.4 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2.5 times more Calcium, 2.6 times more Copper, 5.3 times more Iron, 4.7 times more Magnesium, 3.4 times more Manganese, 12 times more Selenium, 4.6 times more Sodium and 1.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Spinach Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.2 times more Energy, 3.3 times more Carbohydrate, 14.4 times more Sugars and 1.8 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 61 times more Omega 3 and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.