Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Carrots have 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4 times more Vitamin B2, 8.6 times more Vitamin B9, 3.4 times more Vitamin E and 39.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 5.1 times more Calcium, 9.5 times more Copper, 5.8 times more Iron, 8.2 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 5.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.7 times more Carbohydrate and 6.8 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 86 times more Omega 3 and 5.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy and Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.