Comparing Nutrients in 1 pound Frozen Carrots VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	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	6.3% 3.54g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	358% 3221μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	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	13% 2.1mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	16.3% 163mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 408g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Frozen Carrots vs Cooked Malabar Spinach:

• 1 pound of Frozen Carrots has 12.2 times more Vitamin A and 1.4 times more Vitamin B5 than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 11.4 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Malabar Spinach provide similar amounts of Vitamin B6 per one pound.
• Both Frozen Carrots, Unprepared as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 1.2 times more Sodium than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 3.4 times more Calcium, 1.5 times more Copper, 3.4 times more Iron, 4 times more Magnesium and 1.5 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Malabar Spinach contain similar levels of Phosphorus, Potassium, Zinc and Water per one pound.
• Both Frozen Carrots, Unprepared as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of 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 3.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Cooked Malabar Spinach provide inadequate amounts of Energy in one pound.