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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	60.8% 79g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 40.5g	g per day for Men 19-50 years
Fiber	97% 37g	87% 33g	38g per day for Men 19-50 years
Protein	71.6% 40g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	670% 6030μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	153% 1530mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24% 889g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B6, 12.1 times more Vitamin B9, 6.2 times more Vitamin E and 30.7 times more Vitamin K than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 2.5 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 4.3 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 4.7 times more Sodium and 1.5 times more Zinc than Frozen Carrots.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.1 times more Omega 3 and 5.1 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.6 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.