Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Cooked Malabar Spinach

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Cooked Malabar Spinach: 1304g

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

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Cooked Malabar Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	27% 35.3g	130g per day for Men 19-50 years
Sugars	44.3% 32g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.8% 23.5g	72% 27.4g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	888% 7996μg	84% 757μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	86.3% 1.12mg	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	26% 104μg	372% 1487μg	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	29% 26mg	85.5% 77mg	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	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	40.4% 404mg	162% 1617mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	161% 1.45mg	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	84.8% 6.8mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	145% 3.33mg	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	37.3% 261mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	98% 3339mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	32.6% 1207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Cooked Malabar Spinach:

• Canned Carrots Solids and Liquids with Salt have 10.6 times more Vitamin A and 1.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 5.6 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3, 14.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Malabar Spinach have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Cooked Malabar Spinach:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Manganese and 4.4 times more Sodium than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 4 times more Calcium, 2.8 times more Iron, 5.3 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Malabar Spinach have similar amounts of Copper, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 2 times more Carbohydrate than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 5.6 times more Fat and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Malabar Spinach have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.