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Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Carrots
8%
5%
87%
1 lb ▼

Macro Nutrients

2.97%86kcal
Energy
6.4%186kcal
86 kcalvs186 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.73%1.68g
Fat
1.12%1.1g
1.68 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.85%0.27g
Saturated Fat
0.45%0.15g
0.27 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.6%0.55g
Omega 3
0.57%0.009g
0.55 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g
Omega 6
2.67%0.45g
0.1 gvs0.45 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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10%13.2g
Carbohydrate
33.4%43.5g
13.2 gvs43.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.06%1.5g
Sugars
29.7%21.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs21.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
3.44%2.5g
≤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]
NA gvs2.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.68g
NA gvs2.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%16.3g
NA gvs16.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%9.98g
Fiber
33.4%12.7g
9.98 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.57g
Protein
7.53%4.2g
9.57 gvs4.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

204%1833μg
Vitamin A
421%3787μg
RAE, retinol activity equivalents
1833 μgvs3787 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.8%0.082mg
Vitamin B1
25%0.3mg
Thiamine
0.082 mgvs0.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B2
20.2%0.26mg
Riboflavin
0.48 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.7%1.23mg
Vitamin B3
28%4.46mg
Niacin, nicotinic acid, niacinamide
1.23 mgvs4.46 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
3.45%0.17mg
Vitamin B5
24.8%1.24mg
Pantothenic acid
0.17 mgvs1.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
28%0.36mg
Vitamin B6
48%0.63mg
Pyridoxine
0.36 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
33.6%10μg
Biotin
NA μgvs10 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
65.8%263μg
Vitamin B9
21.5%86μg
Folates and Folic Acid
263 μgvs86 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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68%61.2mg
Vitamin C
29.7%26.8mg
Ascorbic acid
61.2 mgvs26.8 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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48.4%7.26mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
7.26 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1439%1727μg
Vitamin K
50%60μg
Phytomenadione or phylloquinone
1727 μgvs60 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.6%376mg
Calcium
15%150mg
376 mgvs150 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.5%0.53mg
Copper
22.7%0.2mg
0.53 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.36%14.5μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs14.5 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.6%7.17mg
Iron
17%1.36mg
7.17 mgvs1.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.5%254mg
Magnesium
13%54.4mg
254 mgvs54.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.24mg
Manganese
28.2%0.65mg
2.24 mgvs0.65 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
20.7%145mg
Phosphorus
22.7%159mg
145 mgvs159 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
30.7%1043mg
Potassium
42.7%1451mg
1043 mgvs1451 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
9.9%5.44μg
Selenium
0.82%0.45μg
5.44 μgvs0.45 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
22.7%340mg
Sodium
21%313mg
340 mgvs313 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
17.3%1.9mg
Zinc
9.9%1.1mg
1.9 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.4%423g
Water
11%400g
423 gvs400 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 Canned Spinach with Liquids vs Carrots:
Comparing minerals per 1 pound for Canned Spinach with Liquids vs Carrots:
Comparison of macro-nutrients per 1 pound:



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