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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.95g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	44% 16.8g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	421% 3787μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	47.5% 0.62mg	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	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	29.7% 26.8mg	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	20% 3mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	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	28.2% 0.65mg	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	22.7% 159mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 403g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.4 times more Vitamin A, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3 times more Vitamin B2, 6.4 times more Vitamin B9, 5.4 times more Vitamin E and 41 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.6 times more Calcium, 3.6 times more Copper, 6.5 times more Iron, 6.8 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 55 times more Selenium, 4.7 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Energy, 2 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 43 times more Omega 3, 1.3 times more Fiber and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.