Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	27% 35g	13% 17g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	28.6% 11g	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	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	426% 3837μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	16% 159mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	30% 2.4mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 414g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Carrots has 1.6 times more Vitamin A than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 3.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.9 times more Vitamin B6, 13.3 times more Vitamin B9, 4.3 times more Vitamin C, 2.1 times more Vitamin E and 36.3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Spinach provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Spinach contains 3.9 times more Calcium, 2.1 times more Copper, 6.7 times more Iron, 7.9 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Spinach contain similar levels of Sodium and Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 2.1 times more Carbohydrate, 9.5 times more Sugars and 1.4 times more Fiber than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2.1 times more Omega 3 and 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 Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one pound.