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Comparing Nutrients in 1 pound CarrotsVS Spinach

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Spinach
39%
12%
49%
1 lb ▼

Macro Nutrients

6.4%186kcal
Energy
3.6%104kcal
186 kcalvs104 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.12%1.1g
Fat
1.82%1.77g
1.1 gvs1.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.15g
Saturated Fat
0.89%0.29g
0.15 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.57%0.009g
Omega 3
39%0.63g
0.009 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.67%0.45g
Omega 6
0.69%0.12g
0.45 gvs0.12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33.4%43.5g
Carbohydrate
12.7%16.5g
43.5 gvs16.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
29.7%21.5g
Sugars
2.63%1.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21.5 gvs1.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
3.44%2.5g
Fructose
0.94%0.68g
≤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]
2.5 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.68g
Glucose
%0.5g
2.68 gvs0.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16.3g
Sucrose
%0.32g
16.3 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
33.4%12.7g
Fiber
26.3%9.98g
12.7 gvs9.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.53%4.2g
Protein
23%13g
4.2 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

421%3787μg
Vitamin A
236%2127μg
RAE, retinol activity equivalents
3787 μgvs2127 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25%0.3mg
Vitamin B1
29.5%0.35mg
Thiamine
0.3 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.2%0.26mg
Vitamin B2
66%0.86mg
Riboflavin
0.26 mgvs0.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.46mg
Vitamin B3
20.5%3.3mg
Niacin, nicotinic acid, niacinamide
4.46 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.8%1.24mg
Vitamin B5
5.9%0.29mg
Pantothenic acid
1.24 mgvs0.29 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48%0.63mg
Vitamin B6
68%0.88mg
Pyridoxine
0.63 mgvs0.88 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.6%10μg
Vitamin B7
64.3%19.3μg
Biotin
10 μgvs19.3 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
21.5%86μg
Vitamin B9
220%880μg
Folates and Folic Acid
86 μgvs880 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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29.7%26.8mg
Vitamin C
142%127mg
Ascorbic acid
26.8 mgvs127 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20%3mg
Vitamin E
61.4%9.2mg
Tocopherols and Tocotrienols
3 mgvs9.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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50%60μg
Vitamin K
1825%2190μg
Phytomenadione or phylloquinone
60 μgvs2190 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
45%449mg
150 mgvs449 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.7%0.2mg
Copper
65.5%0.59mg
0.2 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.36%14.5μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
14.5 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
17%1.36mg
Iron
154%12.3mg
1.36 mgvs12.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.4mg
Magnesium
85.3%358mg
54.4 mgvs358 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.2%0.65mg
Manganese
177%4.07mg
0.65 mgvs4.07 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
22.7%159mg
Phosphorus
31.8%222mg
159 mgvs222 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
42.7%1451mg
Potassium
74.4%2531mg
1451 mgvs2531 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.82%0.45μg
Selenium
8.25%4.54μg
0.45 μgvs4.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
21%313mg
Sodium
24%358mg
313 mgvs358 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.9%1.1mg
Zinc
22%2.4mg
1.1 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11%400g
Water
11.2%415g
400 gvs415 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Carrots vs Spinach:
Comparing minerals per 1 pound for Carrots vs Spinach:
Comparison of macro-nutrients per 1 pound:



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