Comparing Nutrients in 1 pound Canned Spinach with Liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	2.97% 86kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	21.6% 15.6g	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	NA	2.25% 1.63g	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.57g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	204% 1833μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	53.4% 0.69mg	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	65.8% 263μg	16% 63.5μg	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	68% 61.2mg	18% 16.3mg	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	48.4% 7.26mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	37.6% 376mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	89.6% 7.17mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	30.6% 0.7mg	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	20.7% 145mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 409g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 2.4 times more Vitamin B2, 4.1 times more Vitamin B9, 3.8 times more Vitamin C, 1.6 times more Vitamin E and 27.8 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Vitamin A, 3.7 times more Vitamin B1, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs Boiled Carrots:

• Canned Spinach Solids and Liquids have 2.8 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 5.6 times more Magnesium, 3.2 times more Manganese, 1.7 times more Selenium, 1.3 times more Sodium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Carrots have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Spinach Solids and Liquids have 122 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Energy, 2.8 times more Carbohydrate, 10.5 times more Sugars and 1.4 times more Fiber than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.