Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 12.2g	g per day for Men 19-50 years
Fiber	44% 16.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	304% 2735μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	69.4% 694mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Carrots:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 4 times more Vitamin B2, 8.6 times more Vitamin B9, 3.4 times more Vitamin E and 39.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt vs Boiled Carrots:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 5.1 times more Calcium, 9.5 times more Copper, 5.8 times more Iron, 8.2 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 5.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 86 times more Omega 3, 1.2 times more Fiber and 5.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Carbohydrate and 6.8 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Carrots have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.