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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	34% 24.6g	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	1.24% 0.9g	NA	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	71.6% 40g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	670% 6030μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	86% 1.12mg	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	303% 1210μg	20% 80μg	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	24.4% 22mg	22.2% 20mg	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	236% 35.4mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	153% 1530mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	114% 1.03mg	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	245% 19.6mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	196% 4.5mg	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	71.4% 500mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 889g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B6, 15.1 times more Vitamin B9, 4.8 times more Vitamin E and 55.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 4.9 times more Calcium, 1.6 times more Copper, 3.8 times more Iron, 9.1 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 13.8 times more Selenium, 1.3 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.5 times more Energy, 10.8 times more Omega 3, 2.1 times more Fiber and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.8 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.