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Comparing Nutrients in 14 ounces CarrotsVS Spinach

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Spinach
39%
12%
49%
14 oz ▼

Macro Nutrients

5.6%163kcal
Energy
3.15%91kcal
163 kcalvs91 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.98%0.95g
Fat
1.6%1.55g
0.95 gvs1.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.78%0.25g
0.13 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g
Omega 3
34.2%0.55g
0.008 gvs0.55 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.33%0.4g
Omega 6
0.61%0.1g
0.4 gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29.2%38g
Carbohydrate
11%14.4g
38 gvs14.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26%19g
Sugars
2.3%1.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19 gvs1.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3%2.2g
Fructose
0.82%0.6g
≤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]
2.2 gvs0.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.34g
Glucose
%0.44g
2.34 gvs0.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%14.2g
Sucrose
%0.28g
14.2 gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
29.2%11g
Fiber
23%8.73g
11 gvs8.73 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.6%3.7g
Protein
20.3%11.4g
3.7 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

368%3314μg
Vitamin A
207%1861μg
RAE, retinol activity equivalents
3314 μgvs1861 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg
Vitamin B1
25.8%0.31mg
Thiamine
0.26 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B2
57.7%0.75mg
Riboflavin
0.23 mgvs0.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.4%3.9mg
Vitamin B3
18%2.87mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs2.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21.7%1.1mg
Vitamin B5
5.16%0.26mg
Pantothenic acid
1.1 mgvs0.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.55mg
Vitamin B6
59.5%0.77mg
Pyridoxine
0.55 mgvs0.77 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.4%8.8μg
Vitamin B7
56.2%17μg
Biotin
8.8 μgvs17 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
19%75.4μg
Vitamin B9
192%770μg
Folates and Folic Acid
75.4 μgvs770 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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26%23.4mg
Vitamin C
124%112mg
Ascorbic acid
23.4 mgvs112 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17.5%2.6mg
Vitamin E
53.7%8.06mg
Tocopherols and Tocotrienols
2.6 mgvs8.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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43.7%52.4μg
Vitamin K
1597%1917μg
Phytomenadione or phylloquinone
52.4 μgvs1917 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%131mg
Calcium
39.3%393mg
131 mgvs393 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg
Copper
57.3%0.52mg
0.18 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.32%12.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
12.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg
Iron
134%10.8mg
1.2 mgvs10.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg
Magnesium
74.7%314mg
47.6 mgvs314 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.7%0.57mg
Manganese
155%3.56mg
0.57 mgvs3.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
20%139mg
Phosphorus
27.8%194mg
139 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
37.4%1270mg
Potassium
65%2215mg
1270 mgvs2215 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
7.2%3.97μg
0.4 μgvs3.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
18.3%274mg
Sodium
21%314mg
274 mgvs314 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.66%0.95mg
Zinc
19%2.1mg
0.95 mgvs2.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.47%350g
Water
9.8%363g
350 gvs363 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Carrots vs Spinach:
Comparing minerals per 14 ounces for Carrots vs Spinach:
Comparison of macro-nutrients per 14 ounces:



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