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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 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	6.3% 3.54g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	358% 3221μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	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	13% 2.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	16.3% 163mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Carrots has 2.5 times more Vitamin B5 than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B6, 12.1 times more Vitamin B9, 6.2 times more Vitamin E and 30.7 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4.3 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of 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 1.6 times more Carbohydrate and 9.3 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 21.8 times more Omega 3 and 5.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.