Comparing Nutrients in 14 ounces Frozen Spinach VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	17% 22g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	13.6% 9.84g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	258% 2326μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	144% 575μg	8.93% 35.7μg	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	24.3% 22mg	12% 10.7mg	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	76.7% 11.5mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	51% 512mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	94% 7.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	27.8% 194mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Spinach vs Canned Carrots with Salt:

• Unprepared Frozen Spinach has 5.2 times more Vitamin B1, 7.5 times more Vitamin B2, 1.5 times more Vitamin B6, 16.1 times more Vitamin B9, 2 times more Vitamin C, 3.9 times more Vitamin E and 38 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Vitamin B5 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Drained Canned Carrots with Salt have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Unprepared Frozen Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Spinach vs Canned Carrots with Salt:

• Unprepared Frozen Spinach has 5.2 times more Calcium, 1.4 times more Copper, 3 times more Iron, 9.4 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 15 times more Selenium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.3 times more Sodium than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Drained Canned Carrots with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Spinach has 7.5 times more Omega 3, 1.9 times more Fiber and 5.7 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 3.8 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Drained Canned Carrots with Salt have similar amounts of Energy per 14 oz.
• Both Unprepared Frozen Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.