Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	13% 17g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 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	28.6% 11g	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	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	358% 3221μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	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	13% 2.1mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	16.3% 163mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Spinach per 1 lb

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

• 1 pound of Frozen Carrots has 1.4 times more Vitamin A and 1.3 times more Vitamin B5 than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B6, 14.6 times more Vitamin B9, 3.9 times more Vitamin C, 3.6 times more Vitamin E and 28 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach provide similar amounts of Vitamin B3 per one pound.
• Both Frozen Carrots, Unprepared 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 Frozen Carrots vs Boiled Spinach:

• 1 lb of Boiled and Drained Spinach contains 3.8 times more Calcium, 2.4 times more Copper, 8.1 times more Iron, 7.3 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach contain similar levels of Sodium and Water per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 2.1 times more Carbohydrate, 11.1 times more Sugars and 1.4 times more Fiber than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 5.4 times more Omega 3 and 3.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one pound.