Comparing Nutrients in 1 pound Spinach VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	12.7% 16.5g	27% 35g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 15.6g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	39.4% 15g	38g per day for Men 19-50 years
Protein	23% 13g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	236% 2127μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	45% 449mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	154% 12.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	74.4% 2531mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Spinach vs Cooked Frozen Carrots:

• 1 pound of Spinach has 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 17.6 times more Vitamin B9, 12.2 times more Vitamin C, 2 times more Vitamin E and 35.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Vitamin A and 2.7 times more Vitamin B5 than Raw Spinach.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Raw 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 Spinach vs Cooked Frozen Carrots:

• 1 pound of Spinach has 2.8 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Cooked Frozen Carrots.
• Both Spinach and Cooked Frozen Carrots contain similar levels of Water per one pound.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spinach has 3.1 times more Omega 3 and 4.9 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Carbohydrate, 9.7 times more Sugars and 1.5 times more Fiber than Raw Spinach.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.