Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Boiled Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	12% 350kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	22.5% 29g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	4.55% 3.3g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	61.5% 0.8mg	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	35% 140μg	145% 580μg	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	40% 36mg	150% 135mg	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	68.7% 10.3mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	30% 300mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	214% 4.93mg	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	43% 300mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 932g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 2.1 times more Vitamin A, 3.7 times more Vitamin B1, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2.4 times more Vitamin B2, 4.1 times more Vitamin B9, 3.8 times more Vitamin C, 1.6 times more Vitamin E and 27.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Spinach Solids and Liquids with Salt contain 2.8 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 5.6 times more Magnesium, 3.2 times more Manganese, 1.7 times more Selenium, 5.5 times more Sodium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Spinach Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.8 times more Energy, 2.8 times more Carbohydrate, 10.5 times more Sugars and 1.9 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 122 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.