Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled New Zealand Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	4.14% 120kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	23.2% 13g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	118% 1.53mg	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	20% 80μg	35% 140μg	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	178% 160mg	40% 36mg	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	82% 12.3mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	48% 480mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	82.5% 6.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	67.4% 1.55mg	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	31.4% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 2.4 times more Vitamin B2, 1.5 times more Vitamin B6, 4.4 times more Vitamin C and 21.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach vs Boiled Carrots:

• Boiled and Drained New Zealand Spinach has 1.6 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 3.4 times more Manganese, 1.3 times more Selenium, 1.8 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained New Zealand Spinach has 56 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.9 times more Energy, 3.9 times more Carbohydrate, 13.8 times more Sugars and 2.1 times more Fiber than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.