Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Carrots with Salt	Spinach	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	28% 36.3g	130g per day for Men 19-50 years
Sugars	34.2% 25g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	58% 22g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	620% 5580μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	485% 1940μg	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	30% 27mg	312% 281mg	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	49.3% 7.4mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Spinach	Recommended Dietary Allowance
Calcium	25% 250mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	144% 1.3mg	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	80% 6.4mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	390% 8.97mg	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	34.3% 240mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 930g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Spinach:

• 1 kilogram of Canned Carrots with Salt has 2.1 times more Vitamin B5 than Spinach.
• While 1 kg of Raw Spinach contains 4.3 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 21.6 times more Vitamin B9, 10.4 times more Vitamin C, 2.7 times more Vitamin E and 49.3 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Spinach provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Drained Canned Carrots with Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Spinach:

• 1 kilogram of Canned Carrots with Salt has 3.1 times more Sodium than Spinach.
• While 1 kg of Raw Spinach contains 4 times more Calcium, 4.2 times more Iron, 9.9 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Spinach contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Carbohydrate and 5.9 times more Sugars than Spinach.
• While 1 kg of Raw Spinach contains 12.5 times more Omega 3, 1.5 times more Fiber and 4.5 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.