Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.45% 0.077g	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	13% 17g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	2.7% 1.95g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	281% 2531μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	11.3% 113mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	184% 4.24mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 414g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach contains 5.3 times more Vitamin B1, 7.9 times more Vitamin B2, 2.2 times more Vitamin B6, 16.2 times more Vitamin B9, 3.6 times more Vitamin C, 2.8 times more Vitamin E and 50.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Drained Canned Carrots with Salt have 3.5 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 5.4 times more Calcium, 1.7 times more Copper, 5.6 times more Iron, 10.9 times more Magnesium, 2.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Selenium and 2.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Carrots with Salt have 1.5 times more Carbohydrate and 5.8 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 8.4 times more Omega 3, 1.6 times more Fiber and 4.6 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.