Comparing Nutrients in 14 ounces Spinach VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	19% 13.7g	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	0.82% 0.6g	1.97% 1.43g	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	% 0.44g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 10.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	207% 1861μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	14% 55.6μg	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	124% 112mg	16% 14.3mg	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	53.7% 8.06mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	39.3% 393mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	134% 10.8mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 13.9 times more Vitamin B9, 7.8 times more Vitamin C, 2 times more Vitamin E and 35.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Spinach vs Boiled Carrots:

• Raw Spinach has 3.3 times more Calcium, 7.6 times more Copper, 8 times more Iron, 7.9 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spinach has 138 times more Omega 3 and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.3 times more Carbohydrate, 8.2 times more Sugars and 1.4 times more Fiber than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.