Comparing Nutrients in 1 kilogram Spinach VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	51% 28.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	521% 4690μg	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	145% 1.9mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	27.8% 1.4mg	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	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	312% 281mg	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	135% 20.3mg	48.7% 7.3mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	99% 990mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	21.4% 90mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	51% 1730mg	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	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	26.4% 2.9mg	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 Liquids and Salt:

• Raw Spinach has 4.1 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 24.3 times more Vitamin B9, 14.1 times more Vitamin C, 2.8 times more Vitamin E and 49.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin A and 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach 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 Spinach vs Canned Carrots with Liquids and Salt:

• Raw Spinach has 3.2 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 2.5 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 17.3 times more Omega 3, 1.2 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Spinach.
• Both Raw Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.