Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Boiled Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	13% 17g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	429% 3865μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	13.6% 136mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 414g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.6 times more Vitamin A, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9, 2.7 times more Vitamin C, 2 times more Vitamin E and 36 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled Spinach:

• Boiled and Drained Carrots have 1.3 times more Fluoride than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 4.5 times more Calcium, 10.2 times more Copper, 10.5 times more Iron, 8.7 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 3.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Spinach have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.5 times more Energy, 2.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 92 times more Omega 3 and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.