Comparing Nutrients in 14 ounces Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	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	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	25% 9.53g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	368% 3314μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	74% 0.96mg	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	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	26% 23.4mg	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	17.5% 2.6mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	13% 131mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	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	24.7% 0.57mg	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	20% 139mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.6 times more Vitamin A, 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B6, 7.7 times more Vitamin B9, 1.7 times more Vitamin C, 3.2 times more Vitamin E and 37.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Boiled Spinach:

• Boiled and Drained Spinach contains 4.1 times more Calcium, 3.9 times more Copper, 11.9 times more Iron, 7.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 15 times more Selenium and 3.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Sodium and Water per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate and 11 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 46 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Fiber per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.