Comparing Nutrients in 1 pound Boiled Spinach VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	27.6% 36g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	264% 2377μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	61.7% 617mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	33.7% 0.78mg	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	21.4% 150mg	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	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spinach versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Spinach has 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B6, 14.6 times more Vitamin B9, 3.9 times more Vitamin C, 3.6 times more Vitamin E and 28 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.4 times more Vitamin A and 1.3 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Drained Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Frozen Carrots:

• 1 pound of Boiled Spinach has 3.8 times more Calcium, 2.4 times more Copper, 8.1 times more Iron, 7.3 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Frozen Carrots.
• Both Boiled Spinach and Frozen Carrots contain similar levels of Sodium and Water per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 5.4 times more Omega 3 and 3.8 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.1 times more Carbohydrate, 11.1 times more Sugars and 1.4 times more Fiber than Boiled and Drained Spinach.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.