Comparing Nutrients in 1 pound Boiled Spinach VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	264% 2377μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	61.7% 617mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9, 2.7 times more Vitamin C, 2 times more Vitamin E and 36 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin A, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Boiled Carrots:

• Boiled and Drained Spinach has 4.5 times more Calcium, 10.2 times more Copper, 10.5 times more Iron, 8.7 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 1.2 times more Sodium and 3.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fluoride than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Spinach has 92 times more Omega 3 and 3.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.