Comparing Nutrients in 1 kilogram Frozen Carrots VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	37% 48g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	7.03% 5.1g	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	4.28% 3.1g	1.24% 0.9g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 2.1g	g per day for Men 19-50 years
Fiber	87% 33g	97% 37g	38g per day for Men 19-50 years
Protein	14% 7.8g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	789% 7100μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	105% 1.36mg	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	25% 100μg	303% 1210μg	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	27.8% 25mg	24.4% 22mg	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	38% 5.7mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	179% 1.6mg	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	55% 4.4mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	312% 7.17mg	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	47% 330mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 1 kilogram of Frozen Carrots has 2.5 times more Vitamin B5 than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B6, 12.1 times more Vitamin B9, 6.2 times more Vitamin E and 30.7 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.3 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 4.7 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.6 times more Carbohydrate and 9.3 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 5.1 times more Omega 3 and 5.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.