Comparing Nutrients in 1 pound Frozen Spinach VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	27% 35g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	25.5% 18.5g	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	1.13% 0.82g	1.75% 1.27g	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	% 1.1g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 15.6g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	295% 2658μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	29.3% 0.38mg	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	164% 658μg	12.5% 50μg	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	27.7% 25mg	11.6% 10.4mg	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	87.7% 13mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	58.5% 585mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	41.3% 0.37mg	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	107% 8.57mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	33% 0.76mg	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	31.8% 222mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Frozen Spinach has 3.1 times more Vitamin B1, 6.1 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B6, 13.2 times more Vitamin B9, 2.4 times more Vitamin C, 2.9 times more Vitamin E and 27.4 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Vitamin A and 1.9 times more Vitamin B5 than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Spinach has 3.7 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 10 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Cooked Frozen Carrots.
• Both Frozen Spinach and Cooked Frozen Carrots contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Spinach has 1.9 times more Omega 3 and 6.3 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Carbohydrate and 6.3 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.