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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	37% 48g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 2g	g per day for Men 19-50 years
Sucrose	% 36g	% 2.1g	g per day for Men 19-50 years
Fiber	73.7% 28g	97% 37g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	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	62% 1.43mg	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	50% 350mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 889g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.4 times more Vitamin A, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3 times more Vitamin B2, 6.4 times more Vitamin B9, 5.4 times more Vitamin E and 41 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.6 times more Calcium, 3.6 times more Copper, 6.5 times more Iron, 6.8 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 55 times more Selenium, 4.7 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Energy, 2 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 43 times more Omega 3, 1.3 times more Fiber and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.