Comparing Nutrients in 1 kilogram Frozen Spinach VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Spinach	Carrots	Recommended Dietary Allowance
Energy	10% 290kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	73.7% 96g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	65.4% 47.4g	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	2.5% 1.8g	7.6% 5.5g	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	% 2.4g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 36g	g per day for Men 19-50 years
Fiber	76.3% 29g	73.7% 28g	38g per day for Men 19-50 years
Protein	65% 36.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Carrots	Recommended Dietary Allowance
Vitamin A	651% 5860μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	363% 1450μg	47.5% 190μg	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	61% 55mg	65.6% 59mg	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	193% 29mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Carrots	Recommended Dietary Allowance
Calcium	129% 1290mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	236% 19mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	62% 1.43mg	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	70% 490mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 883g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 1.2 times more Vitamin B6, 7.6 times more Vitamin B9, 4.4 times more Vitamin E and 28.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.4 times more Vitamin A, 1.9 times more Vitamin B3 and 2.9 times more Vitamin B5 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Carrots have similar amounts of Vitamin C per 1 kg.
• Both Unprepared Frozen Spinach as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Spinach vs Carrots:

• Unprepared Frozen Spinach has 3.9 times more Calcium, 3.2 times more Copper, 6.3 times more Iron, 6.3 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 60 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• Both Unprepared Frozen Spinach and Raw Carrots have similar amounts of Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen Spinach has 41 times more Omega 3 and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Energy, 2.3 times more Carbohydrate and 7.3 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Unprepared Frozen Spinach as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.