Comparing Nutrients in 14 ounces Boiled Spinach VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	231% 2080μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	54% 540mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	32.6% 0.29mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spinach versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Spinach have 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B6, 14.6 times more Vitamin B9, 3.9 times more Vitamin C, 3.6 times more Vitamin E and 28 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.4 times more Vitamin A and 1.3 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Carrots provide similar amounts of Vitamin B3 per 14 ounces.
• Both Boiled and Drained Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spinach vs Frozen Carrots:

• 14 ounces of Boiled Spinach have 3.8 times more Calcium, 2.4 times more Copper, 8.1 times more Iron, 7.3 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Frozen Carrots.
• Both Boiled Spinach and Frozen Carrots contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spinach have 5.4 times more Omega 3 and 3.8 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.1 times more Carbohydrate, 11.1 times more Sugars and 1.4 times more Fiber than Boiled and Drained Spinach.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.