Comparing Nutrients in 1 kilogram Carrots VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Carrots	Spinach	Recommended Dietary Allowance
Energy	14% 410kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	28% 36.3g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 36g	% 0.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	58% 22g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	928% 8350μg	521% 4690μg	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	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spinach	Recommended Dietary Allowance
Calcium	33% 330mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	144% 1.3mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 914g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.8 times more Vitamin A, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.9 times more Vitamin B7, 10.2 times more Vitamin B9, 4.8 times more Vitamin C, 3.1 times more Vitamin E and 36.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Spinach:

• Raw Spinach contains 3 times more Calcium, 2.9 times more Copper, 9 times more Iron, 6.6 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 10 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate, 11.3 times more Sugars and 1.3 times more Fiber than Raw Spinach.
• While Raw Spinach contains 69 times more Omega 3 and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.