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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	10% 13.2g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	2.06% 1.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	19% 7.26g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	281% 2531μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	28% 0.36mg	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	10.2% 41μg	65.8% 263μg	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	13.6% 12.2mg	68% 61.2mg	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	22.4% 3.36mg	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	58.5% 0.53mg	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	36.3% 2.9mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	97% 2.24mg	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	15.6% 109mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Spinach with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Canned Spinach with Liquids and Salt:

• 1 pound of Canned Carrots with Salt has 1.4 times more Vitamin A, 2 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach with Liquids and Salt.
• While 1 lb of Canned Spinach Solids and Liquids with Salt contains 3.5 times more Vitamin B2, 6.4 times more Vitamin B9, 5 times more Vitamin C, 2.2 times more Vitamin E and 38.9 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Canned Spinach with Liquids and Salt:

• 1 lb of Canned Spinach Solids and Liquids with Salt contains 3.3 times more Calcium, 2.5 times more Iron, 7 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.9 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach with Liquids and Salt.
• While 1 lb of Canned Spinach Solids and Liquids with Salt contains 11.1 times more Omega 3 and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.