Comparing Nutrients in 1 pound Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	6.4% 186kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	13% 17g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	421% 3787μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	15% 150mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	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	28.2% 0.65mg	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	22.7% 159mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 414g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.6 times more Vitamin A, 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B6, 7.7 times more Vitamin B9, 1.7 times more Vitamin C, 3.2 times more Vitamin E and 37.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Boiled Spinach:

• Boiled and Drained Spinach contains 4.1 times more Calcium, 3.9 times more Copper, 11.9 times more Iron, 7.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 15 times more Selenium and 3.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Sodium and Water per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate and 11 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 46 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Fiber per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.