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Comparing Nutrients in 1 kilogram Canned Spinach with LiquidsVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Carrots
8%
5%
87%
1 kg ▼

Macro Nutrients

6.55%190kcal
Energy
14%410kcal
190 kcalvs410 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g
Fat
2.47%2.4g
3.7 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
1%0.32g
0.6 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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76.3%1.22g
Omega 3
1.25%0.02g
1.22 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g
Omega 6
5.9%1g
0.23 gvs1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.5%29g
Carbohydrate
73.7%96g
29 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.55%3.3g
Sugars
65.4%47.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.3 gvs47.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
7.6%5.5g
≤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]
NA gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%5.9g
NA gvs5.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%36g
NA gvs36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g
Fiber
73.7%28g
22 gvs28 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.7%21g
Protein
16.6%9.3g
21 gvs9.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

449%4040μg
Vitamin A
928%8350μg
RAE, retinol activity equivalents
4040 μgvs8350 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
55%0.66mg
Thiamine
0.18 mgvs0.66 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81.5%1.06mg
Vitamin B2
44.6%0.58mg
Riboflavin
1.06 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.7mg
Vitamin B3
61.4%9.83mg
Niacin, nicotinic acid, niacinamide
2.7 mgvs9.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.6%0.38mg
Vitamin B5
54.6%2.73mg
Pantothenic acid
0.38 mgvs2.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61.5%0.8mg
Vitamin B6
106%1.38mg
Pyridoxine
0.8 mgvs1.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
74%22μg
Biotin
NA μgvs22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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145%580μg
Vitamin B9
47.5%190μg
Folates and Folic Acid
580 μgvs190 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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150%135mg
Vitamin C
65.6%59mg
Ascorbic acid
135 mgvs59 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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107%16mg
Vitamin E
44%6.6mg
Tocopherols and Tocotrienols
16 mgvs6.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3173%3808μg
Vitamin K
110%132μg
Phytomenadione or phylloquinone
3808 μgvs132 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

83%830mg
Calcium
33%330mg
830 mgvs330 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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129%1.16mg
Copper
50%0.45mg
1.16 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.8%32μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs32 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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198%16mg
Iron
37.5%3mg
16 mgvs3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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133%560mg
Magnesium
28.6%120mg
560 mgvs120 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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214%4.93mg
Manganese
62%1.43mg
4.93 mgvs1.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.7%320mg
Phosphorus
50%350mg
320 mgvs350 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.6%2300mg
Potassium
94%3200mg
2300 mgvs3200 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg
Selenium
1.8%1μg
12 μgvs1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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50%750mg
Sodium
46%690mg
750 mgvs690 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38%4.2mg
Zinc
22%2.4mg
4.2 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%932g
Water
24%883g
932 gvs883 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Carrots:
Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Carrots:
Comparison of macro-nutrients per 1 kilogram:



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