Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	426% 3837μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	30% 0.39mg	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	12.5% 50μg	129% 517μg	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	11.6% 10.4mg	29.7% 26.8mg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	16% 159mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	56% 0.5mg	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	30% 2.4mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	50.3% 1.16mg	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	20% 141mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Malabar Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Cooked Malabar Spinach:

• 1 pound of Cooked Frozen Carrots has 14.6 times more Vitamin A and 1.3 times more Vitamin B5 than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 3.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10.4 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Malabar Spinach provide similar amounts of Vitamin B6 per one pound.
• Both Boiled and Drained Frozen Carrots as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Cooked Malabar Spinach:

• 1 lb of Cooked Malabar Spinach contains 3.5 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Malabar Spinach contain similar levels of Phosphorus, Sodium, Zinc and Water per one pound.
• Both Boiled and Drained Frozen Carrots as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 2.9 times more Carbohydrate and 1.6 times more Fiber than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 5.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Cooked Malabar Spinach provide inadequate amounts of Energy in one pound.