Comparing Nutrients in 14 ounces Spinach VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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% 14.4g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 16g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	207% 1861μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	29% 0.38mg	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	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	124% 112mg	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	53.7% 8.06mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	39.3% 393mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	32.6% 0.29mg	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	134% 10.8mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	27.8% 194mg	18.7% 131mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.66% 357g	3700g per day for Men 19-50 years

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

• Raw Spinach has 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 19.4 times more Vitamin B9, 11.2 times more Vitamin C, 3.6 times more Vitamin E and 27.4 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Vitamin A and 2.9 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Spinach vs Frozen Carrots:

• Raw Spinach has 2.8 times more Calcium, 1.8 times more Copper, 6.2 times more Iron, 6.6 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Raw Spinach and Frozen Carrots, Unprepared have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spinach has 8.1 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.6 times more Energy, 9.5 times more Omega 6, 2.2 times more Carbohydrate, 11.3 times more Sugars and 1.5 times more Fiber than Raw Spinach.
• Both Raw Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.