Comparing Nutrients in 14 ounces Boiled New Zealand Spinach with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Carrots	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	29.2% 38g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	19% 75.4μg	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	70.6% 63.5mg	26% 23.4mg	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	32.5% 4.9mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Carrots	Recommended Dietary Allowance
Calcium	19% 191mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	32.7% 2.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	24.7% 0.57mg	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	12.5% 87.3mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 376g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach with Salt vs Carrots:

• Boiled and Drained New Zealand Spinach with Salt has 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 2.7 times more Vitamin C, 1.9 times more Vitamin E and 22.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled and Drained New Zealand Spinach with Salt and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach with Salt vs Carrots:

• Boiled and Drained New Zealand Spinach with Salt has 1.5 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 9 times more Selenium, 5 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled and Drained New Zealand Spinach with Salt and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained New Zealand Spinach with Salt has 28 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.4 times more Energy, 4.5 times more Carbohydrate, 19 times more Sugars and 2 times more Fiber than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.