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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0.95g	g per day for Men 19-50 years
Fiber	39.4% 15g	44% 16.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	426% 3837μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots has 1.4 times more Vitamin A and 2.3 times more Vitamin B5 than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B6, 11 times more Vitamin B9, 3.5 times more Vitamin E and 39.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.4 times more Calcium, 2 times more Copper, 3.7 times more Iron, 7.5 times more Magnesium, 4.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 9.2 times more Selenium, 5.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of 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 1.6 times more Carbohydrate and 8 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2 times more Omega 3 and 6.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one pound.