Comparing Nutrients in 300 calories Canned Carrots with Salt VS Frozen Spinach

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Frozen Spinach: 1035g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	744% 6696μg	674% 6062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	32.8% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	137% 1.78mg	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	27% 108μg	375% 1500μg	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	36% 32.4mg	63.2% 57mg	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	59.2% 8.9mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	3207% 3848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	30% 300mg	133% 1334mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	166% 1.5mg	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	96% 7.68mg	244% 19.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	317% 7.3mg	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	41% 288mg	72.4% 507mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	105% 3579mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	30% 1115g	25.2% 933g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Frozen Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Frozen Spinach?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Frozen Spinach:

• 300 calories of Canned Carrots with Salt have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 4.5 times more Vitamin B1, 6.4 times more Vitamin B2, 1.3 times more Vitamin B6, 13.9 times more Vitamin B9, 1.8 times more Vitamin C, 3.4 times more Vitamin E and 32.7 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Spinach provide similar amounts of Vitamin A per 300 calories.
• Both Drained Canned Carrots with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Frozen Spinach:

• 300 calories of Canned Carrots with Salt have 3.8 times more Sodium than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 4.4 times more Calcium, 2.5 times more Iron, 8.1 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Spinach contain similar levels of Copper and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.5 times more Carbohydrate and 4.4 times more Sugars than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 2.6 times more Fat, 6.4 times more Omega 3, 1.7 times more Fiber and 4.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Spinach offer comparable quantities of Energy per 300 calories.
• Both Drained Canned Carrots with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 300 calories.