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

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Vinespinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	176% 1588μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	139% 556μg	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	450% 405mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	43.3% 433mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	45.4% 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	59.5% 4.76mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	29.5% 206mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 370g	9.97% 369g	3700g per day for Men 19-50 years

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

• Raw Vinespinach has 2.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B6, 17.5 times more Vitamin B9 and 51 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Vitamin A and 2.6 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Vinespinach 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 Vinespinach vs Canned Carrots with Liquids and Salt:

• Raw Vinespinach has 3.5 times more Calcium, 2.3 times more Iron, 7.2 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, 2 times more Selenium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10 times more Sodium than Raw Vinespinach.
• Both Raw Vinespinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Vinespinach has 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.