Comparing Nutrients in 1 kilogram Spinach VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	34.2% 25g	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	2.07% 1.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	51% 28.6g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	521% 4690μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	22.5% 90μg	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	312% 281mg	30% 27mg	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	135% 20.3mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	99% 990mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	116% 1.04mg	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	339% 27mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spinach vs Canned Carrots with Salt:

• Raw Spinach has 4.3 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 21.6 times more Vitamin B9, 10.4 times more Vitamin C, 2.7 times more Vitamin E and 49.3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Drained Canned Carrots with Salt have similar amounts of Vitamin A per 1 kg.
• Both Raw Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach vs Canned Carrots with Salt:

• Raw Spinach has 4 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 9.9 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium, 2.5 times more Selenium and 2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.1 times more Sodium than Raw Spinach.
• Both Raw Spinach and Drained Canned Carrots with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 12.5 times more Omega 3, 1.5 times more Fiber and 4.5 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Spinach.
• Both Raw Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.