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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 18.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	32.5% 18g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	304% 2735μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	69.4% 694mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	111% 8.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	21.4% 150mg	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	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 408g	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 Frozen Carrots:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B6, 12.1 times more Vitamin B9, 6.2 times more Vitamin E and 30.7 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.5 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots, Unprepared have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Frozen Carrots, Unprepared 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 Frozen Carrots:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 4.3 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 7.9 times more Selenium, 4.7 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots, Unprepared 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 5.1 times more Omega 3 and 5.1 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 6, 1.6 times more Carbohydrate and 9.3 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 Frozen Carrots, Unprepared have similar amounts of Energy and Fiber per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.