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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	13.5% 9.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	21% 11.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	231% 2080μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	34% 0.44mg	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	145% 579μg	7.94% 31.8μg	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	43.2% 39mg	8.8% 7.94mg	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	55% 8.26mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	54% 540mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	3.75% 150μg	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	177% 14mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	77.7% 1.8mg	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	31.8% 222mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.97% 369g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 5 times more Vitamin B1, 8.7 times more Vitamin B2, 2.2 times more Vitamin B6, 18.3 times more Vitamin B9, 4.9 times more Vitamin C, 2.8 times more Vitamin E and 50.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Spinach has 4.4 times more Calcium, 1.7 times more Copper, 6.9 times more Iron, 9.7 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 3.8 times more Selenium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Spinach has 11.5 times more Omega 3, 1.3 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.